Workout/Long Run

I did my first combo workout long run today. I didnt get in as much mileage I had planned but I am happy with how the workout turned out.
After a 2 mile warmup, I did 4x1 mile with one minute recovery. The mile times were: 5:18, 5:23, 5:17, 5:25. The 1st and 3rd miles had a slight downhill for the first half mile, where the 2nd and 4th had a slight uphill the last half mile.
I followed this with 33 minutes easy. I had originally hoped to get in 45 minutes but the heat and my muscles would not allow it.
I changed back into my racing flats and somehow managed to get through 3 miles in 16:18.
Given the workout I can say that I am in better shape than I was last week and thats all that I really hope to accomplish as the weeks go by.

The Week Plan (5/21-5/27)

Ive decided that Im going to take things no more than a week at a time because I have no long my groin will hold. With that being said, here is the plan for next week:

Mon: 5-7 miles easy
Tues: 5-6 x 1 mile w/ 1 min recovery(a.m.)/ 5 miles easy(p.m.)
Wed: 7 miles easy (a.m.)/ 5 miles easy (p.m.)
Thurs: 8-10 miles easy
Friday: 8-10 miles medium
Saturday: 5 miles easy
Sunday: 13-15 miles easy/medium

Weekly Mileage: 66-75

The goal for the week is to get in some good base and keep building up to 85 miles. I also want to get a little bit of tempo work in, hence the 5-6 x mile with 1 minute recovery( jack daniels workout). The goal is for it to be a medium effort, starting in the mid-5:20s and picking up the pace throughout.

If anybody wants to get in on any of the runs, let me know.