Week -4 was a lot weaker than I wanted. The conference threw a real wrench into the machine and I didn't run at all from Friday to Sunday. Then, on Monday, I was so sore and tired from the Sunday regatta that I decided to just follow Pfitzinger literally and take a rest day. That is 4 days of no running...

So this meant only 36.3 miles for the week. This did include the 5 x 600 m workout, which is on the shorter side. Running by feel I managed a 2:20 average, which is probably a bit too fast. It translates to 1:34 laps, which is 49.5 VDOT. I'm sure I'm not there.

Week -3 is on us. After the Monday rest day, I did a proper workout last night: 4 x 1200 m, or more precisely 4 x 0.75 mile on the street, again, by feel. Averaging 4:52, this put me into the more reasonable 47-48 VDOT category. Here is the rest of the week:

T: Rest (fun day at Thirsty Thursday)

F: 11 MLR

S: 4 R

S: 20 L

Honestly, this sounds relatively easy, and it still gets me 52 miles for the week.

Great progress on Week -5.

The Saturday threshold went well: I managed 5.59 miles in 40 minutes. That's a 7:09 pace, spot on 47 VDOT.

Then, on Monday (in Fall Break), I ran my first 20 miler since the KDF Marathon preparation, and I averaged 8:13/mile (moving). According to Daniels, that's the fastest allowable pace for 48 VDOT, so it was a bit too fast, probably. I did lose some time filling my water bottles and crossing some roads, though probably that's not any help. Also, it was still hot. 78 degrees, 68% humidity.

I'm trying to plan my Week -4 around a weekend conference and sailing regatta. Sunday running is basically out, and Saturday is limited (no long run). Maybe, honestly, the best would be to skip both days. In fact, since the week after that is hard, I'm thinking something like this:

T: 4 R (already done)

W: 8 w/ 5 x 600

T: 5.25 GA or whatever the longest run is on Thirsty Thursday

F: 17 L in the morning. Conference starts in the afternoon.

S: some recovery on the trails, max 10

S: sailing

This is a somewhat decreased mileage, because there is a mid-week 11-miler in the plan, but I'll substitute that with the Thursday run. I can't do much on Thursday, because Friday is the only day for the long run. This way I also catch up, and perhaps be even more rested with no running on Sunday. And with the delayed 20-miler on Monday, it actually will be a pretty large volume week.

Paces for the 600s is 2:27. That is 6:34 min/mile.