Week -10 is in the books. The LT run went well with an average pace of 7:06.5/mile, and that's on a hilly course. Sounds too good to be true, as it would point to a VDOT of 47-48. Long run was a bit hard at the end - I got a bit dehydrated. I ran a 8:20 average pace, which, again point to 47-48 VDOT, and even then it's borderline too fast.

So assuming 47, let's plan the next week.

M: Rest

T: 8 GA w/ 8x100 strides

W: 4 R

T: 11 MLR (so either skip TT, or run long after they finished)

F: Rest

S: 4 R

S: 16 w/ 10 @ MP

Total: 43 miles

The only tough one is Sunday, and the pace is a question. With 47 VDOT, it should be 7:40 (on mostly flat ground), but in the Parklands I'd be fine with anything sub-8. This will also be the highest mileage week since April 2022, if I succeed.