Apologies for the belated weekly update - been busy
Last week was due to be the last big one, but I had a bit of a HM 'hangover', leaving it OK but not great
93.4k@4:30
Mon 10.6k@4:43 - recovery. Tired legs
Tues 13.3k - intervals 400hard200easy400hard200easy200hard - 1400m x4
4:56,4:53,4:53,4:56 - 3:20to3:25 pace including the slow bits. This was tough.
Wed 10.1k@4:43 - easy
Thurs - wifes birthday - no run as a present to her !
Fri 17.1k@4:13. 9k@4:00 then 4k@3:55 plus 6k up/down
Sat 10.1k@4:36
Sun 32.2k@4:37
Long run with Rob, who slotted back into long run pace easily. We cruised at 4:30s the first 15k, then purposely slowed down as this was supposed to be an easy one. Did 3k at MP near the end just to stress the legs a bit.
So in the 13 sundays this year - 9x30k+, 1x28k, 1x24k, 2 races both PBs
This week brings the start of taper, although as the last 2 weeks have been mileage light, this will still mean 90k, with 24 on sunday - as last year with a stop in the middle to watch the bridges runners pass by.
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1 comment:
93.4ks - ok, but not so great, eh? Not sure whether I can follow that thought, especially after your fantastic HM effort.
My take is: taper properly, don't burn yourself out, give your body a rest and stick to form and speed and you will do an enormous PB.
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