Marathon recovery is complete and now it's time to get back to training. I'll slowly build the mileage and begin incorporating the key workouts into the weekly schedule. I intend to structure my weekly training similar to that of the last couple marathon training cycles....3 key workouts (fartlek/intervals, tempo/MP runs, & long runs) and the rest easy running. However, this time I will include some hill running, short sprints up a steep hill, on one or two of the easy runs. I didn't waste any time incorporating this as I did 3 x hill sprints at the 5 mile mark of yesterday's 7+ mile easy run. I could tell that the legs and body wasn't used to sprinting up hills because I woke up with some tight buttocks. It's a good thing I'm experiencing the new stress in the early phase. Today's run was a fartlek workout of 10 x :30 seconds with 1 minute easy.
Today: 9M @ 6:54 pace including 10 x 30 sec. w/ 1' easy
Mon: 7.25M @ 7:03 pace