Wednesdays I will do a more intense workout than the base miles or long run miles of the rest of the week. My current need is race endurance, so I am working tempo workouts. Today I went 4 miles with the middle two at about 10K pace. I was a great morning for running and the recent cross training has really seemed to help the nagging ankle and hip problems. I'm just about healed up and ready to ramp up the training a bit.

Team in training athletes are supposed to run two miles today and two tomorrow. It may not seem like much right now, but please get into the habit of regular training. It will make the training later in the cycle much easier.