9 miles

I ran 9 mi today at 9:11. I read Daniels recommends no more than 8% of weekly miles be intervals and 10% be tempo. I changed my training plan from 2 intervals and a long/tempo to a 2.5 mi interval, a 3 mi tempo and a 9 mi long. This puts me at 29.5 mi/wk, 8.5% interval and 10% tempo. I could add 6 mi by increasing my recovery runs from 3 mi to 4.5 mi. I'll try to bump Monday and Friday to 4.5 mi next week for a gain of 3 mi.