19Mar, Monday:  5 miles total, 5k on track in Naples 200m@MP w/400m@5k effort, 18:3821Mar, Tuesday:  10 miles treadmill, 10min at 6:50ace, 10min at 6:20 pace, 10min at 6:50 pace, 10min at 6:00 pace, 2min at 5:42 pace, 2 min at 6:40 pace, 2min...

26March, Monday:  12 miles/90min pier in Souda Bay.27March, Tuesday:  6 miles avg 6:10 pace alternating half miles at 6:40 and 5:40 pace on treadmill.  Total 8.9 miles with w/u and c/d.28March, Wednesday:  8.5 miles on treadmill in ...

Monday, 2Apr:  5 miles treadmill, w/5k alternating 200m at 6:40 pace and 800m at 5:40 pace. Tuesday, 3Apr:  9 miles treadmill, w/6miles alternating quarters at 6:27 pace and 5:40 pace. Wednesday, 4Apr:  6 miles treadmill, legs ...

9April, Monday:  6 miles of 1/4miles at 6:40 pace and ½ miles of 5:40 pace, 9 miles total with w/u and c/d. 10April, Tuesday:  6 miles relaxed 11April, Wednesday:  4miles alternating ½ miles at 6:27 and 5:27 pace,...

Week 16:  All efforts were on the treadmill this week. Monday:  AM-4mile tempo 3/4mile at 6:00 pace ¼ at 5:20 pace x4, 6miles with w/u and c/d.            PM-4 mile tempo 1/4m...

All mileage this week was accomplished on the treadmill. Monday, 23April:  1 mile w/u 6miles of alternating quarters at 6:20 pace and 5:20 pace cool down to run out the hour for a total of 9.13 miles.Tuesday, 24April: 1 mile w/u 2 mile c/d an...

k18 is as follows, all volume completed on the mill:Tuesday 1Apr:  1 mile w/u 6miles alternating halves at 6:20 and 5:20 pace c/d to run out the hour, 9.15 miles total.Wed:  1 mile w/u 10 miles at Marathon pace (6:20) c/d to run out the 80 mi...

Week 19 went as follows. Monday morning:  6 miles alternating 3/4s at 6:20 and 5:20 pace 1 mile w/u c/d to run out the hour for a total of 9.13 miles.Monday evening:  6 miles topside brisk.Wednesday evening:  22 miles on the mill at...