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...