I have been following this SmartCoach training plan from Runner's World. It has me running 3 times a week (one long run and one tempo or speedwork and then an easy 3-6 miler). I have been able to run those workouts and then squeeze in easy miles around the two (hard) workouts the best I can. I have managed to cover about 10-15 miles more than this plan calls for which makes me feel a lot better than picking a more intense, harder program would have. I believe the latter would just frustate me because of my ever changing work schedule. The additional mileage has come by doing doubles on my days off and on days when it seems pretty much silly to suit up to run but I have jumped on the treadmill to get in a mere 2 miles at a poker's pace, just to say ... "I ran."
Tues: 2 miles (treadmill easy - 10:00/mile)
Thur: 15.25 miles (roads - 8:34/mile - skies opened up and lightening tried to strike this turtle down!!)
Sat: 4.1 miles (roads easy - 9:00/mile)
Sun: 11.1 (SERC run - 8:29 - quads felt beat-up)
Total: 32.45 miles
Each week there are days I really just don't want to do the mileage to break 30 or even 10 miles, but when I type this up I'm glad I did. I think this running is also really helping keep my head about me at work. I had my second code blue (in retrospect, the patient never truly lost a pulse ) at work yesterday and was the second responder, never left the room and took it all in stride. Also, had a patient who wanted to stop treatment in the middle of his chemo bags and leave due to severe chemotherapy induced nausea vomiting and a PCNA that was to say the least not very helpful yesterday. I think I punched out at 9:30ish last night for another 14 hour day and I'm ready to go at it all over again -- after I enjoy my day off today ;o)