Hey Guys, 3 weeks out from biggest race(8K) of the season. I lost some fitness dealing with a sinus infection, and missed my long run and 5 days of running(Tuesday-Sunday long run), and did biking instead. I would have raced tomorrow, but instead am training through. Thursday morning, I did a little workout with some speed, and I had a recovery day(50ish minutes) today. Tuesday I did 4 x 6 minute intervals at threshold pace. I have a race next weekend, but I'll have plenty of rest for that, so I want to get some quality this Saturday and Sunday. Next workout will be Tuesday. Before being sick I was doing 90-105 minute long runs, and 60-65mpw in singles. So, I'm wondering what I should do? A long run Sunday after missing the last one? A workout Saturday? Race Pace/Tempo Run workout? 800s/1000s/Miles? I really want to be at my best in 3 weeks, and any help is appreciated.
P.S. I would ask my coach for all you who will yell at me, but he's away at a race, and I can't contact him. The main workouts we do are 8x1000, 5xMile with minute rest/4 minutes rest for a fast pace, 25-30 minute tempos, etc.