Monday: 15.6k @ 6.25 in 99.44 (Call it Loop1)
Just a steady run with the pace falling away in the second half when most of the hills are encountered. I will just keep plugging away at this loop for the rest of the week.
Tuesday: 17.6k @ 5.52 in 103.38 (Loop 1 + Park loop)
Ran the same loop as yesterday and then doubled back and did a short sharp hill to add 2 ks tot he run. I felt much betetr today. More smooth and not as tight. It was a pleasure to run in the pre dawn that was cool but not cold. I am not sure of running medium long in the week before the marathon but then again this marathon is not much more than a training run. That is I will run it as hard as I can but there will be no taper - just like a usual training week with the Sunday long run.
Wednesday: Decided on caution and did not run
Thursday: 15 July: 18.8k @ 5.34 in 104.45 (Loop 1 + pool loop)
Almost the same as Tuesday with just a couple of more hills thrown in at the end. Pleased that there was a significant increase in the pace. Felt strong all the way subject to the achilles discomfort.
Friday: 16 July: Loop 1 as Monday but 5.28 pace in 84.33
I was almost going to not run but decided a short 15k would be fine. Wanted to see if I could get under yesterdays pace and still feel comfortable. Managed that and improved 15 minutes on Monday's time which goes to show how slow it was. A 5.30 pace is a betetr base building base when the k's are being built up.
No real pedictions for Sunday but around 3.45 - 3.50 will be the aim. I want a little left for the following weekend.
1 comment:
Have a great run up the at the Hunter this weekend. Hope to catch up soon.
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