I previously wrote that 3 miles in 20:59 on a treadmill in Feb 2014 was a huge PB and that's not true. Actually my 21:40 for a 5k race is a pace of 6:59 and that's better than the same pace on a treadmill at only 1% incline. And I did that pretty much on just running twice a week. But it seems for some reason I calculated that as a 7:13 pace. Was it because the race distance wasn't measured correctly and I went with what my garmin said? Possibily. Even if was really 7:13 and not 6:59, the 7:13 is just as good as any other run and I actually never broke that for a 5k from way back in 2012. And I'm pretty sure I really preferred just running twice a week. And then I did 16 miles in 2:27 as "10/2s"?? I was running for ten minutes straight? Pretty decent run. Including a first mile in 7:50???? In December 2011 I did multiple 2:40/50 16 miles with very short intervals (2:30/1:25????!)And a "6/2" for 12 miles in 1:48. It's no wonder I did a downhill half in 1:48 back then that summer of 2012. I probably would have done it faster as an interval workout..There were a lot of really long runs with shorter intervals. I know that wore out my knee and even beyond that I think eventually burned me out. Also some silliness with 5 pound weights in each hand. Also a 4/2 for 10 miles in 1:32:20. Then in the fall did a couple 20 milers and then wandered off into maffetone. Oh well. So, I'm quite curious about 6/2s twice a week. I wonder about that. Shorter stuff definitely is limited and I know continuous runs don't really work so great for me. And running everyday also doesn't seem to be so good. In other news, what a hellish life I've had. Please let me survive another 20 years with good health for my children. 

3 mile PB (20:59). Huge PB although just on a treadmill at 1% incline. I'll take it though. Think I"m on to something with the 3/4's.

2 mile = 6:50 9/19/13 (intervals 5 days a week, 3/2's for a couple weeks, then 2/2's then 1/1's?
2 mile = 6:58 8/28/12 (80/20 two slow long, two tempo) 
3 mile = 6:59 (on treadmill with only 1% incline) 2/21/14 (3/4's, two days on, one day off, 4 to 6 reps, just for maybe 7 workouts... up to 6.4 min/mile. Last few times added two 1/4's, last one at 5.7 min/mile. One day of rest. Weekly mileage only like maybe 15 miles if that for quite a while.    
3 mile = 7:13 4/28/12 (just intervals twice a week for almost two hours each time) Maybe 24 miles a week, counting the walking...
4 mile = 7:18 10/16/12 (80/20 two slow long, two tempo and then suddenly did 20 mile run then this two days later) 35 to 40 miles a week
5 mile = 7:25 9/13/12 (80/20 two slow long, two tempo) 35 to 40 miles a week
6 mile = 7:41 11/14/12 (? not very good, think I wandered away from 80/20, which was so boring) 35 to 40 miles a week
8 mile = 7:53 9/29/12 (80/20 two long slow, two tempo 35 to 40 miles a week