Last week of Phase II was OK. I ran the VO2max workout (5 x 3 min w/ 2 min jog) around the block, and it wasn't fast... Paces were 6:13, 6:14, 6:13, 6:11, 6:11, for an average of 6:12. This shows I'm getting slower in these: 6:07 to 6:10 to 6:12. Who knows why. The weather was getting warmer, the last one was run on a day when I didn't have much sleep, I was nervous, and on my feet all day long (roofing of our house). All-in-all these correspond to VDOT about 51, quite a bit worse than what was suggested by the LT workouts in Phase I.

Also, this means that my 200's on Thursday should have been 42 seconds. Granted, I only set my GPS to 0.12 miles (193 meters) but it is still weird that I manage 38, 39, 39, 37, 39, 40, 39, 40, and 38, 39, 38, 38, 40, 39, 39, 39 without much difficulty.

The last obstacle, the long run went quite well. I drank a lot, but managed a good pace and a very strong finish on over 15 miles.

Now onto Phase III:

M: 75 min E (1 or 2 runs)
T: 20 min E + 5 x 4 min H w/ 3 min jog + 20 min E
W: 75 min E (1 or 2 runs)
T: Rest
F: 20 min E + 5 x 1 mile T w/ 1 min rest + 10 min E
S: 60 min E (1 or 2 runs)
S: 120 min L

I think I'll try to do my workouts in the gym. I took a rest day yesterday (Tuesday), because we had a family program, so I'll do my VO2max workout today. It's very hot outside, and gyms opened up on June 1.