Mud, Sweat, and (no) Tears (or) Blood!

Started the second week of my 10K program with a really nice 93-minute trail run this afternoon and felt great throughout even though the temps were pushing 90. I like running on trails after it has rained the night before, because it seems like something is missing if you don't at least get a little bit muddy when you're running off road. I feel fully recovered from the hard progression run last Friday and I think I have this week's plan in place. The McMillan schedule calls for 12 x 400 @ 5K pace w/ 200 meter recoveries as my key workout this week, but I think I'm going to substitute it with 6-8 x 800 w/ 400 meter recoveries, as I feel like I respond much better to longer intervals. I'm 95% sure I'll do this on Tuesday. For my secondary workout on Friday, I'm going to do a 4 mile tempo and, weather permitting, try to run sub 6:00 pace feeling hopefully very relaxed. This week should set me up nicely for the 10K-specific workout coming up in week 3.