My plan was to do the following:
Well crap, you probably can't read that.
This is what it says:
T: am: 5x400s 6 miles total
T: pm: Shred DVD
Th: am: 8:45, 8:30, 8:15 Tempo 3 miles w/up and c/down
Th: pm: Shred DVD
F: 4 mi easy
Sa: 10 miles last 5 at 9:00 pace
Su: 11.2 Easy
So, yeah, I did two run workouts: The first one I did 5x400s and that went pretty well. I feel like in the past, I've always been able to nail my interval workouts, BUT, that my one weakness there is that I generally milk my recoveries. So, I wanted to focus on HONEST recoveries and I mostly did that, but they progressively got slower and slower. Ha. It's the first week. I am happy that I just made myself more aware of my recoveries.
The other workout was a 3 mile tempo run. I had hoped to do what I mentioned above: 8:45, 8:30, 8:15. But, I ended up doing mostly 8:35ish for the whole thing. And by Thursday, my right hamstring was quite sore. So, I skipped the DVD workout on Thursday evening.
Friday morning my right hamstring had moved from being sore to being EFFED. I ran 3 miles and called it quits and iced and foam rolled on Friday night.
The rest of the weekend, I nursed my hamstring... I ran 6 miles easyish on Saturday and about 8 on Sunday. I am happy to report, that by Sunday, my hamstring was all better and back it's normal non-flexible, non-cranky self.
All-in-all, I was happy with the week. I got in some good speed work (even if it wasn't exactly the paces I wanted, and I smartly scaled back when my hamstring started to holler at me).
Onward and upward!