Mon: 8 easy
Tue: 8 hills (16x400m @7-8%, w/2 min rcv)
Wed: 16 easy
Thu: 8 hills (16x400m @7-8% w/2 min rcv)
Fri: 8 easy
Sat: 16 steady (8:00 min/mile)
Sun: 13 steady
Except for Mon and Fri I ran everything on the mill. I was sick of the heat and humidy. As boring as the mill is at least you can do workouts at planned pace.
This is the last week of hills. Nexy I start an 8 week speed phase (race is on Oct 23rd, 9 weeks).
Its much cooler today. I may rearrange my schedule and run this weekends 22 late today. Thats a run I don’t want to do on the mill!