For the upcoming week is as follows...
Monday - 5 miles with 5 x 3 minutes hard. (I'm going with hard for one song, recover one song)
Tuesday - bike 20 miles
Wednesday - 1 mile warm up. 400 fast x 6 w/ 400 jog recovery. 1/2 mile cool down = total 4.5 miles
Thursday - bike 20 miles
Friday - 3 miles EASY
Saturday - 7 miles long run. The plan is twice around the truck stop loop. Will try a Gu at mile 3.7 to experiment.
things are going well. update on my 30 mile bike ride later on.