Yes, still doing the long run on wednesdays, it fits in well with the schedule. Mike Plumb (my coach) let me keep it there and follows the ideas of Daniels' running formula.
2 mile easy
2X2 miles tempo w/3min easy
5-6 miles easy
1h 40m 36s 12.30 miles 8m 11s /mile
Avg HR: 153
Max HR: 171
Probably went too hard at the end but I felt so good. I really wanted to run more but I need to follow the plan.
8:49 HR 136
8:43 HR 143
8:01 HR 153
7:33 HR 159
3:00 HR 151
7:29 HR 160
7:26 HR 166
8:49 HR 154
8:29 HR 152
8:24 HR 153
8:09 HR 153
7:53 HR 155
7:51 HR 161
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