Week -4 is finally success (after many partially or totally failed ones). The icing on the cake is the 10000 meters I ran today in 39:22, with very even splits except for the first and last kilometers, which were faster, as they should be. Here are the kilometer splits: 3:47, 3:57, 4:00, 3:57, 4:00, 3:59, 3:59, 3:59, 3:59, 3:46.

Week -3: Total of 58 miles.

Long runs: 16 and 11 miles.

VO2 max: 4 x 1600 meters. Training plan calls for 1 sec/lap slower than 8K-10K goal pace. If I get ambitious and aim for the low end (8K pace), which is, according to McMillan, (corresponding to 1:27:11), 3:53/km. That is ~93 sec/lap. So the goal pace for this training run would be 94 sec/lap, or 6:16/interval. 800-meter recoveries. With 2 miles of warmup an 2 miles of cooldown, this amounts to 9-9.5 miles.

Easy runs: 7.33 miles.