Well I finally made it back to VFAC intervals for my first club workout session since last June. Man was it painful, the workout was 2 x 1 7/8 miles the first interval I took it fairly easy but still faster than I have run in an extended burst in almost a year, the second interval I could feel my right quad tightening so I floated through it. Although I only did 2 intervals at ~85% I felt my legs for almost 2 days after, my body is just not used to that intensity. I am looking forward to the next workout I know it can only get better.
I have decided I will only be doing 3 runs per week for at least the next month. I will try to do Tempos on Tuesday, VFAC intervals on Thursday and a long run on Sunday. Instead of doing base run days I am going to do more miles on the bike I have been riding to work 5 days a week for the last three weeks and will continue to do so but on Mondays, Wednesday and Fridays I will extend the ride home by 60 minutes for a total of 2+ hours of riding on those days. That will bring me to over 9 hours of riding Monday – Friday, on Saturdays I have started to do long bike rides of 2-3 hours I hope to extend this up to 4-5 hours over the next couple months. This should bring my weekly hour total to 12-13 hours which is OK training for me at this point.