Well... I can't get to NikeRunning. I don't know if the site is down or if I'm just having trouble connecting. This graphic is from dailymile which I have been using for a week or so and really like (but that's a whole other post). Pro of this graphic vs. Nike Running: It runs Saturday - Sunday rather than Sunday - Monday. Con: It shows only rounded miles. (3 instead of 3.57 or whatever).
Sunday (8/21) - 8 x 800m repeats. My goal time was 5:55 per 800 and I met it for every repeat (5:12, 5:23, 5:24, 5:31, 5:26, 5:35, 5:36, 5:37). Total mileage 5.99 including warm-up/down. I felt really good about this because when I did the 4x and when I did the 6x I had a hard time with the final 2 repeats for each. But this time, I had no trouble with the first 6 repeats. Only on the last 2 did they get hard.
Monday - Walk 2.7 miles in 48 minutes.
Tuesday - Run. 3.6 miles in 52 minutes (14:26/mile) including warm-up, warm-down. This was a really nice run. I started at 4:1 ratios but dropped to 3:1. It felt very comfortable and good.
Thursday - Run. 4.2 miles in 58 minutes (13:48/mile) including warm-up and warm-down. 3:1 ratio with 7 acceleration glider drills and 8 cadence drills (97, 96, 96, 95, 97, 97, 98, 98).
Friday - Walk. 2.7 miles 47 minutes.
Sunday - LSR of 13.3 miles in 3:18 (14:53/mile). My training plan called for 16:20 - 16:50 but I said the other day I wanted to do it in 14:30 - 15:00. I actually maintained about a 14:08 - 14:20/mile pace for nearly the entire distance but when I walked my warm-down the pace dropped. If I had cut off the mileage, it would have been faster but I want the miles more than the pace.
The run went very well. I left my house about 5:10 and did 1:1 throughout. I did longer walks to take in nutrition (2 gels and one very gross bar that I got as a sample somewhere). I also stopped at the grocery store to use the bathroom and buy a bottle of water. Other than those breaks, I had no trouble maintaining the 1:1s.27 miles for the week.