Week -14 successfully completed with 43 miles.

Week -13: total of 46 miles.

Long runs: 13 and 9 miles at 8:00.

VO2 max: 5 x 3:00 on grass, golf course or trails. (Is a track really so bad?) Approx. 6 miles. Recover for 50% to 90% of the duration of an interval.

3 easy runs of 6 miles each.