WEEK 16 Done - Last 'real' training week done! 72.5 miles, feeling good!

WEEK 16 - DONE!

This was my last 'real' training week of the cycle. My mind wanted to push onto 80+mpw due the big pullback week of a measly 51 miles last week due to the combo of the 90 mile week that pounded me down as well as the hamstring strain on the 10k race, but I came back strong this week, regaining all the mojo that I felt like I was losing for the past 2 weeks.

Importantly, I did my first 15+ mile long run in over 2 weeks again, and it went well, which was a vote of confidence. I know that training is really all about the cycle and weekly mileage in its entirety, but it's still always a bit anxiety provoking to be this close to race day and suddenly going 2 weeks without a single contiguous long run.

MON
3.5 mi AM 10:30/mi due to sore right hamstring from race near knee
4 mi PM 9:30/mi better

TUE
10mi AM with 4 x 1.5mi at GAP 6:40 (HR140-147) felt good
4 mi PM 7:00/mi MP on TM since I felt good! Knee better

WED
6 mi AM 9:30 recovery
4 mi PM 9:00 recovery

THU 11, 10 @ MP 7:05/mi (GAP 6:56, HR142) felt good - felt like a 'real' MP for the first time all cycle instead of too hard.

FRI
5 mi at 6:55/mi TM since I felt good!

SAT
18 mi @ 7:18/mi (GAP 7:12, HR140) Went well, no problems. End is still a bit tiring, but ok. New red chinese minimalist water backpack went well!

SUN
7 Easy at 8:12, felt really good despite yesterday's LR which is a good sign

TOTAL = 72.5 miles, 9:06:42

Normally I don't even post the average pace for the week since it gets too depressingly slow with all the easy miles, but with this slight cutback mileage week, I ran fast overall - works out to 7:32/mi for those 72.5 miles (!)

Thanks to that solid LR and today's good feeling 7 miler the day after, I'm finally feeling confident for race day. I anticipate pacing out at 7:10/mi expecting a HR142-147 for the first half, and then seeing where I am at the halfway point. With any luck, I'll be able to speed it up in the 2nd half, but it won't be by much and I may end up just playing it safe since 7:10s (3:08 final) are already exceeding my goal when I started this entire Hanson cycle.