First off- thank you Claus for the great comments (see below). I eat that stuff up and I really don't get to discuss training, like that, very often. I am an arm chair physiologist and I always like to listen to the real deal.
Today: am) My morning got busy with work and I didn't get out until 12:30. During the warm-up my IT band felt a little tight so I bagged the track session which was supposed to be 4 X 200/ 4 X 400/ 4 X 200 and ran an easy 8 miles at HR 140 instead with the thought that I may feel better later in the day.
pm) 10 miles- felt ok, not great. I still didn't want to chance running fast on a track so I opted for this session:
5 mile progressive build- 29:28. 5:53 pace with an average HR of 150 (this is a very good sign for me). My last mile I simply tried to hold marathon goal HR, the mile had an over-all down grade to it (which I had just run up) and I kept thinking that if this is marathon pace then I'm screwed.. it felt fast! And it was- I ended up with a 5:12 on my watch and a max HR of 166.
1/2 mile easy jog to "my" hill. Then 8 X 200m hill repeats at near max efforts. The hill starts out moderate for the first 50m then ramps up to a steep incline. I tried to start each repeat very fast and then hold effort as the % grade increased. These were hard. Jog back to the start after each for ~1:30.
2 1/2 miles home at HR 145-155.
It's after dinner (chicken breast and pasta with pesto) and I feel wasted. Legs feel sore and ache.