Workout for the week Oct 5th to Oct 11th -- Total 57 miles.

I plan to bump my mileage to 60 Miles this week. Hopefully my body is ok with that. I had my massage Monday afternoon and the back pain was gone.

Monday. 7 Miles Easy Run.
Tuesday. 4X1200m Workout.

Split	Time	Distance	Avg Pace
Summary	1:01:13.8	7.00	8:45
1	14:12.2	1.50	9:28
2	5:35.3	0.75	7:27
3	2:41.6	0.25	10:47
4	5:29.8	0.75	7:20
5	2:44.4	0.25	10:57
6	5:20.6	0.75	7:07
7	2:51.7	0.25	11:27
8	5:20.4	0.75	7:07
9	2:25.2	0.25	9:41
10	14:32.6	1.50	9:42

Wednesday. Rest
Thursday 8X1 Minute Fast 1 Minute Slow.

Split	Time	Distance	Avg Pace
Summary	52:41.2	6.62	7:58
1	8:36.3	1.00	8:36
2	8:19.6	1.00	8:20
3	7:43.0	1.00	7:43
4	7:48.6	1.00	7:49
5	7:53.5	1.00	7:53
6	7:38.8	1.00	7:39
7	4:41.4	0.62	7:34

Another 6 miles tempo run after 3 hours rest:

Split	Time	Distance	Avg Pace
Summary	45:43.0	6.01	7:37
1	7:37.1	1.00	7:37
2	7:37.9	1.00	7:38
3	7:35.4	1.00	7:35
4	7:37.0	1.00	7:37
5	7:39.7	1.00	7:40
6	7:33.7	1.00	7:34
7	:02.3	0.01	5:39

Friday. Rest
Saturday 20 Mile Long Run
Sunday. 10 Mile