9 miles out and back going due west from my front door. Starts at 5370 feet and turn-around is at 5550. This route is a mix of flat and long rolling hills about 20% concrete trail, 25% mowed grass (massive soccer fields complex), 25% dirt trail and 30% improved packed roadbed trail. Fantastic because with EZ modifications one can easily add subtract miles and/or the percentages on the various surfaces.
About a month ago I was two weeks from finishing the 12 week base building to 45 mpw table in Pfitzinger "Faster Road Racing". But I bailed because both the long run and the third day of the 3-day in a row running sequence was leaving me wiped out for the rest of that day and the next day. That's fine ordinarily but I do't think you want to be "wiped out" in recovery for 3 days out of 7 in a viral pandemic situation.
So I've switch to a 3-day cycle of 9 miles, 6 miles and 90 to 120 minutes easy cycling. That works out to 35 mpw running and I plan to alternate adding 1 mile per week to the 2 runs until I'm at 45 mpw which would be 11 miles and 8 miles for the runs.
