Week -3 was fine. As I already wrote, I did the 4 x 0.75 mile workout on Tuesday, per schedule, and I ran a proper 4:42 average per interval, which is fine. And then I did another 20 on Sunday. It was hard, because a) I ran it in the Parklands, on hilly course (but my marathon will be just as hilly); b) it was 80 degrees; c) it came at the end of a longer week with a hard workout on Wednesday, and a 11-miler on Friday. But I finished it. The last bit was hard, but I still averaged 8:28 moving time, and didn't slow down much at all.

Week -2 is on us. I already did the VO2 max workout yesterday: 5 x 600 m. My splits were 2:28, 2:25, 2:21, 2:23, 2:16 for an average of 2:23. I'm happy with this. Again, it wasn't in ideal circumstances (it never is, right?): after dark, sudden cold (first run in long sleeves and hat), couldn't find inhaler (though breathing was *mostly* fine), two days after the 20-miler (by design).

Rest of the week:

W: 6 R

T: Rest

F: 4 R w/ 6x100

S: 8K-10K tune-up race, total of 9-11 miles.

S: 16 L

I will probably swap the Friday recovery for Thursday to do it on Thirsty Thursday, and I almost certainly won't do a tune-up race. I'll probably do a time trial instead.