Sub 4 or Bust,
I think I did a bunch of 3 weeks high, 1 week low as well, then I moved to 2 higher weeks, 1 week low, and then finally 1 week really high, 1 week low...I don't think I actually did as many cycles of 1 high 1 low as I did 3 high 1 low right before it.
My last run of my one week high 187 mile week was a 60min steady run, the third 60min run in one day, and I remember driving out to the park knowing if I ran fast I would break my mileage record for the week and I got extremely pumped up. I ended up hammering the entire thing but I felt great the whole time...It ended up being the fastest 10 miles I'd ever run, except for a bathroom break right in the middle...so basically I ended up doing 2x5miles faster than my 10M race pace.
One thing I should point out is that I made sure not to run the same pace for the entire week, when I made out the training schedule I'd put down how fast I wanted to run for each run, usually using Daniels paces.