M2T W4

I don't plan to run until at least Tuesday, depending on how I feel.  I'll keep riding  my bike because that doesn't seem to cause any extra pain.

This is week four of training. After this week, race day will be 12 weeks away. You'll have three easy runs, one day on hills, and one day of rest. Your long run will drop back to 10 miles so you can recover from the mileage buildup so far.

On Wednesday, you’ll do a one-mile time trial. A time trial can help you track your fitness and set realistic race goals. It's best to do this at a track, because it's flat and provides the most accurate measurement of distance. If you don’t have access to a track, you can do your trial on a one-mile stretch of road.  

Sunday:  Rest Day
Monday: 4 Miles Easy (pace 10:04)
Tuesday:  5 Miles Hills (no planned pace)
Wednesday:  Time Trial
Thursday: 4 Miles Easy (pace 10:04)
Friday:  4 Miles Easy (pace 10:04)
Saturday:  10 Miles LSD  (pace 10:04-11:04)