AM- 16 mile long run today. Warmed up for 2 miles and progressed to 6/min/mi for 2 more and then began progressing into it noting perception of effort, heart rate, etc. Kept pace on track with split timer and lap counter indoors. 2 miles at 5:48-5:46, then down to 5:42, 5:40, 5:38 with THR at 148-152 and 5:33, 5:29, 5:30 at 154-156 bpm. Felt smooth but not quite as good as I wanted. I think a cutback week is necessary now to recover and consolidate my gains. Cut back to 90-100 miles next week and try for 110 and then maybe 120 miles/wk. I think it will be pretty manageable, especially when I drop the LT and VO2 max workouts. Cooldown afterwards. | 