This is the part of Fitzgerald's training that I always get in patient with evn thou I really know the value of it. I have done this training nprogram twice and know how invaluable keeping to this particular part is, but it is so hard not to want to go a little faster.

Normally, the second workout of the week is running at recovery pace for 1 - 2 miles follow by a hard run and then back to recovery pace for another 1-2 miles. It is so hard to stick to the recovery pace but I force myself to stick with the program, the first time I did this program instead of running at recovery pace I was pushing it into the lower end of the base pace but the ptoblem becomes when the hard workout came around I was getting too fatique to properly complete them, because they do get harder as the weeks go by.

Today's workout
Dynamic Flexibility
1.5  miles warmup @ recovery pace
1x30 sec @ 10% incline - relaxed sprint speed
1.5 miles @ recovery pace cooldown
Leg Workout

Am sticking with the same TPL from last year (43) so

Recovery Pace 12:12 - 10:52
Base Pace 10:51 - 9:54
Marathon Pace 9:20
Half Marathon Pace 9:02
10K Pace 8:36
5k Pace 8:17
3k Pace8:03
1 mile Pace 7:38  which will then mean if training goes according to plan I should be able to run

5k 25:46
10K 53:29
HM 1:58:34
M 4:04:50 

Got in 30 mins on the Elliptical and then 20 mins Upper Body work. My body cannot handle multi days of running so I break it up. Last year's running schedule worked great for me so I am probably going to go back to it. Running Monday, Tuesday, Thursday and Saturday, Cross training on Wednesday and Friday, Short strength training everyday alternating between Upper and Lower body. Yoga and Pilates Sprinkled  in as needed.

Took Sunday off as a rest day and kept the foot in the boot most of the day, I love to walk barefoot indoors and presently that is not really a very good idea so keeping it in the boot works best. Left hip doing great with lots of stretching.

Today is the official start of training not sure what for yet and still have to put a formal calendar together but I had to start building back up my base. Ran 3 miles and did some leg exercise.