Week of Feb.20-26: 42 miles in five runs.
  Monday: 8.2 at 7:35/mi.
  Tuesday: off
  Wednesday: 8.2 at 7:26/mi.
  Thursday: track workout (see below)
  Friday: 8.3 at 7:44/mi.
  Saturday: 8 on a treadmill at 7:34/mi.
  Sunday: off

This turned out to be an odd week. I was planning a return to speedwork this week, but I didn't get to it until Thursday because I was worn out from back-to-back hardish days last weekend. Then, after my Thursday track workout, I both started getting a cold and wanted to baby a sore hip that has caused me trouble in the past. (I think it's high hamstring tendinitis, but compensating for that may be causing other problems as well.) Since I wasn't up to the hilly 13-miler I was planning on Sunday, I decided simply to take the day off for recovery and call it a sort of down week. My track workout on Thursday went fine enough: 5 x [2 x 200 (200), 1 x 400 (400)], with the 200's around 41 and the 400's around 82, and resting briefly after each of the five (mile) intervals. This is one of Jack Daniels's early repetition workouts (starting at his VDOT 54 paces). My form was horrible at first but became less bad about halfway through when I started getting used to the pace and became more aware of how much energy my bad form was causing me to waste. Tightening up form, strengthening muscles, and adapting to a fast pace are the main goals of short repetition workouts like this, as I understand it. I'll only try to do maybe 4 of them over the next 5-6 weeks before switching to longer intervals (mainly 1200's) around 5k race pace, if my hip hangs in there.