T-1
After a dissapointing race but great week, T-2 was as follows-
Mon - 5 Recovery
Tue - 4 inc 1 x mile 5.33 & 0.5 mile @ 5.24/mm.
Wed - REST
Thu - 4 x mile @ 5:08/mm avge
Fri - 14.5 easy
Sat - REST
Sun - 8 miles w/6 @ MP (6.08/mm)
38 miles
The key session was probably the long run in the big scheme of things. Off road and easy but on very tired legs. Most pleasing was Thursdays session of 4 x mile in 5.02, 5.09, 5.11, 5.09 feeling good for a 5.08 avge off 3 mins recovery.
Today I tested marathon pace with 6 miles @ 6.07, 6.06, 6.13, 6.13, 6.00, 6.00 feeling good. HR was a little high but it was bloody windy out there!
Felt pretty easy but just need legs to recover more now into the final taper week.
Last week from Saturday previous week have had a lot of quality -
5 miles @ 5.34/mm
13.4 miles with 9 @ 6.27/mm
1.5 miles @ 5.30/mm
4 x mile @ 5.08/mm
6 miles @ 6.08/mm
The plan this week is:
Mon - 6 MIMBLE
Tue - 6 HR TEST (140, 145, 150, 160, 160, CD)
Wed - REST
Thu - 6 with 2 @ MP
Fri - 15 mins jog with strides
Sat - REST
Sun - 26.2 !!!
And that's it, everything that can be done has been ! Not enough long runs, more than enough speed & hopefully enough experience to get me round in 1 piece. The aim is either 2.40 OR 2.45 depending on how I feel during the week but we will see. Either way I will be very happy with anything around those sort of times.
Mon - 5 Recovery
Tue - 4 inc 1 x mile 5.33 & 0.5 mile @ 5.24/mm.
Wed - REST
Thu - 4 x mile @ 5:08/mm avge
Fri - 14.5 easy
Sat - REST
Sun - 8 miles w/6 @ MP (6.08/mm)
38 miles
The key session was probably the long run in the big scheme of things. Off road and easy but on very tired legs. Most pleasing was Thursdays session of 4 x mile in 5.02, 5.09, 5.11, 5.09 feeling good for a 5.08 avge off 3 mins recovery.
Today I tested marathon pace with 6 miles @ 6.07, 6.06, 6.13, 6.13, 6.00, 6.00 feeling good. HR was a little high but it was bloody windy out there!
Felt pretty easy but just need legs to recover more now into the final taper week.
Last week from Saturday previous week have had a lot of quality -
5 miles @ 5.34/mm
13.4 miles with 9 @ 6.27/mm
1.5 miles @ 5.30/mm
4 x mile @ 5.08/mm
6 miles @ 6.08/mm
The plan this week is:
Mon - 6 MIMBLE
Tue - 6 HR TEST (140, 145, 150, 160, 160, CD)
Wed - REST
Thu - 6 with 2 @ MP
Fri - 15 mins jog with strides
Sat - REST
Sun - 26.2 !!!
And that's it, everything that can be done has been ! Not enough long runs, more than enough speed & hopefully enough experience to get me round in 1 piece. The aim is either 2.40 OR 2.45 depending on how I feel during the week but we will see. Either way I will be very happy with anything around those sort of times.
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