Okay, now that I got my excuses out of the way, I am going to add one day of speed training back into my running routine. These speed drills are going to consist of track runs, hill runs, tempo and intervals training. Wednesday is going to be the my speed day since I cross train on Tuesday and Thursday, this will give my body time to recovery before my next run. When you are starting to add speed to your running routine, you do not want to run fast all the time. That is why it is important to try the training drills listed above. They mix speed and recovery in each session. Also start with 1 - 2 days of speed training and do not do them back to back.
Happy running and as I always like to say... Train Hard - Race Easy!