WEEKLY SUMMARY (July 22-28): 72 miles (90.5% at E, 5.5% at T, and 4% at 5k paces)

  Sunday:  9.3 miles at 7:58/mi. on a hilly course

  Monday: 9.3 miles at 7:59/mi. on a hilly course

  Tuesday: 3 miles easy, 5 x .6 miles at 6:00/mi. (.4 mile jog), 2 miles easy (10 miles total)

  Wednesday: 9.3 miles at 7:47/mi. on a hilly course

  Thursday: 10.8 miles at 7:59/mi. on a hilly course

  Friday: 9.3 miles at 7:49/mi. on a hilly course

  Saturday: 3.2 miles easy, 2x2 miles at 6:21/mi. (3 min. rest), 6.8 miles easy (14 miles total)

This week I had the virus that my son suffered from earlier, but I still managed to get in all the running I needed to do. We didn't end up going to that other island but remained in Lefkada all week before driving back to Athens on Friday. I must say that I'm glad to be finished running on those hills for the time being, but they did make my legs super strong in only two weeks. This week I settled on a 15k (when in Rome) or 9.3 mile course for my easy runs there and kept them quite easy due to virus-inspired low energy levels. On Thursday I took a different and slightly longer course just to get the miles to round out for the week. Tuesday's intervals were identical to last week's, but this time my slowness seemed due to low energy instead of tight muscles. By the end of the week my cold symptoms worsened but my energy was coming back, and I had no trouble with the tempo intervals on Saturday. It is much hotter in Athens than I expected - maybe hotter than DC with humidity only slightly lower. By contrast, it had become quite cool up on the mountain in Lefkada near the end of our stay there, and I was starting to worry about adapting to the heat back in DC. But it looks like I needn't wait until then to get reacclimated to heat. Next week I'll take a low-mileage recovery week but maintain intensity on my two quality days: one last 5k interval session, and more tempo intervals without the long easy run afterwards. We fly back to the US this coming Friday and move on Saturday. Once the dust settles from that, I'll begin the next phase on Daniels' schedule, which focusses on tempo workouts on both quality days of each week, some of which will become quite long. I'll also continue ascending toward 80 miles per week, since I've survived alright so far.