Bring on Thursday and it seems that listening to the body pays off. I took Wednesday off and had a great Thurs run. It was the usual Little Black Mountain Loop from work - 9.2 K. Today it was run as a LT/aerobic run and without really trying it was 2.5 mins quicker than the best time I've had for that circuit. Hence, I am optimistic that with some careful 'dialing' progress will continue to be in the forward direction.
Saturday - 300m hill intervals x 5; 200m x 1; 100m x 1 (the last intended 300m interval got divided up!)
Sunday - 14.2K long run at easy pace
Monday - day off
Tuesday - 6 x 400m; 99, 94, 96, 95, 95, 94 (1 -1.5 min passive recovery/rep)- aborted intended session of 8 reps
Wednesday - day off, unable to run @ lunch time and based on Tues thought another day off might be beneficial.
Thursday - 9.2K as a LT/aerobic run around the Little Black Mountain loop 6 min/K pace (15 sec/K quicker than recent efforts)
Here's a link to a video I made of the Runner's Shop 3000m Track Classic for ACT Masters Athletes.