Week 12

It's getting better and better!  Great week of training, 97km/ 61mi, topped off with a smashing 3hr 15min long run.  I finally started taking salts on my long runs and the extra hydration gave me a kick.

Even with great training, I can sense the exhaustion in my legs.  So, training plan has been altered: 1) remaining 7.5min HMP intervals reduced to 1km intervals and 2) removal of an interval session in the last week to bring the last long runs forward and add an extra day of rest.  At this point, these changes shouldn't affect fitness over 100km and hopefully the extra day of rest helps.

Also, you'll notice the inconsistency with the bike and yoga sessions.  Quite a disappointment, but I can't wake up early enough on non-run days to get these in (either heat, volume or a mix of the two).  Point to note for next training cycle.

H&N - still around 62kg/ 137lb and 10.6% bf.  Weight good and bf heading in the right direction again (pheww!).  Sticking to clean diet.  As mentioned, I've added salts during my long runs to boost hydration.  

Also, after testing Savas, Carb Shotz and PowerBar gels (drumroll please), Savas Pit In is the winner.  A couple reasons for Savas: 
a) cheaper - 50yen cheaper per gel on home country advantage
b) larger - will need to take less given 68g/ 170cal vs. about 45g/ 110cal for the others
c) easier - screw off cap w/ plastic nozzle miles easier to open and take vs. tearing for the others
d) mild flavor - subtle flavor goes smooth late in the run when my stomach wants no more gel

R&R - Sleeping is up, around 8 - 8.30 per night.  Again, I think it's a mix of the volume and Japanese humidity/ heat.  Back on the tennis ball-foot massage, and it's lovely!

Intervals - another good round.

Long runs - Monday was very mentally focused which helped maintain good cadence.  Tuesday, pushing mental barriers!  3.15 with last hour MP, it was awesome.  Wanted to slow during the last hour, "focus on this km, right here, right now, see after this km,"  next, "hit 10km and see how feeling" finally, "5min/ 1km left to full hr MP, why stop now?!"  I'm going to need a lot more of that for Tango.