P&D less, Daz less
After dropping the P&D this week for a replica week of 2 years ago (same stage, same fitness, same races) I dropped off this schedule also by binning Wednesdays long run which was the keystone of fitness 2 years ago.
Wednesday runs have been horrible - 7.40 odd pace for well over 150 bpm last few weeks. This week aimed for a decent 20 but felt awful, bloody hoprrible.
Yesterday I got a few easy miles in early doors then made it up with my standard HR test. The test was a struggle through 140 & 150 bpm but the 155 bpm felt pretty good. Moving up the gears to 160 bpm bought a really nice pace - 6:14/mm which is only 15 secs down on best ever when marathon fit but what was really great was the warm down - 151 bpm for 7:01/mm (and was 6:48 at half way !)
Last week or so have felt something in my system, the HR and percieved effort has just not felt right and todays run bared it out.
Got out lateish for a steady 8. Wanted to crack something out with pace so something around LT or shorter tempo. Set off at 7/mm for the first mile feeling really easy. Pace picked up to 6:38 for the second mile and 6.27 for the 3rd. Reached half way with a 6:25 and feeling really comfortable and just hitting LT effort. 5th mile & 6th mile kept up the progressive nature with 6.23 & 6.16. Started leveling out at LT effort by then with 6.20 and 6.14 for last 2 miles.
6:28/mm for 154 bpm and 996 beats per mile - best for some time!
So finally got a good run in. About bloody time and perfect confidence booster for Sundays race. Will train through again but hoping to see a good improvement on pace from Sunday (and pick off a few people!)
Wednesday runs have been horrible - 7.40 odd pace for well over 150 bpm last few weeks. This week aimed for a decent 20 but felt awful, bloody hoprrible.
Yesterday I got a few easy miles in early doors then made it up with my standard HR test. The test was a struggle through 140 & 150 bpm but the 155 bpm felt pretty good. Moving up the gears to 160 bpm bought a really nice pace - 6:14/mm which is only 15 secs down on best ever when marathon fit but what was really great was the warm down - 151 bpm for 7:01/mm (and was 6:48 at half way !)
Last week or so have felt something in my system, the HR and percieved effort has just not felt right and todays run bared it out.
Got out lateish for a steady 8. Wanted to crack something out with pace so something around LT or shorter tempo. Set off at 7/mm for the first mile feeling really easy. Pace picked up to 6:38 for the second mile and 6.27 for the 3rd. Reached half way with a 6:25 and feeling really comfortable and just hitting LT effort. 5th mile & 6th mile kept up the progressive nature with 6.23 & 6.16. Started leveling out at LT effort by then with 6.20 and 6.14 for last 2 miles.
6:28/mm for 154 bpm and 996 beats per mile - best for some time!
So finally got a good run in. About bloody time and perfect confidence booster for Sundays race. Will train through again but hoping to see a good improvement on pace from Sunday (and pick off a few people!)
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