Weekly mileage table for the rest of training.

04/02: Week 3, 54 miles.
04/09: Week 2, 50 miles.
04/16: Week 1, 46 miles.
04/23: Race week, 37 miles.

Week of 04/02:
-------------

My week is really messed up, because of the travel and all.

Mon: 11 miles at no slower than 8:00.

Tue: 4 x 1600 meters at 1 sec/lap slower than 8K-10K goal pace. McMillan gives me new goal paces for the 8K-10K as 3:57-3:59/km respectively. That is 94.8-95.6 sec/lap. So with the extra 1 sec, it should be ~96 sec/lap (how familiar, huh? the famous 4 min/km I needed for the 20 minute 5K).
Summary: 2.25 miles warmup and cooldown, 4 x 1600 m at 6:24 (1:36/lap) with 800 m recoveries: 10 miles. I hate to do this on a teaching day, but this is what happens when real life messes up the week.

Wed: 5.67 miles easy (7:39-8:09. Easy run is mandatory, Paul's visit).

Thu: 16 miles at no slower than 8:00 (on a teaching day - ugh).

Fri: 5.67 miles easy (travel day).

Sat: 5.67 miles easy (travel day).

Week of 04/09 (04/08):
---------------------

Sun: I'll try to start the week on Sunday, 04/08. This is so that Saturdays, the race days are the end of the week. It will give me more rest before the races. 4.67 miles easy.

Mon: 14 miles at no slower than 8:00.

Tue: 4.67 miles easy.

Wed: 10 miles at no slower than 8:00.

Thu: 4.67 miles easy.

Fri: Rest.

Sat: Ali Shuffle 10K and back to start. Total of 12 miles.

Sun: Start next week with an easy run.