For anyone trying to crack the 3h15 barrier anywhere in the world
Taper madness? What taper madness?
*out, out damn spot* *wash hands, wash hands*
*where's the first defence?*
Bike It - that's great news.SJ - sounds like a good massage.Tapers seem to be very difficult to get just right; hope you all find the right balance this time round.I did another slow 6 miles with half a dozen strides this morning. Looking forward to having a blast at parkrun.
DM - I never did the double recovery runs (or completed the P&D schedule for that matter), but generally, i.e. for a single recovery run, I do them at MP+20% or slower depending on how my legs are feeling (not that I really know what MP is either). Sorry, that wasn't much use, was it?x-post: Moof's 8:30 m/m is MP + 22.6%, so we seem to agree.
DM. recovery runs, both single and double, should be at the same recovery pace.
Taper is all about doing less and not more: you can't over-taper, you can over-train.
Poacher: I should put you in touch with a friend of mine who spent most of last night posting youtube links of various groups performing said style (Navy Seals, prisoners, etc.) on Facebook.
The Thai navy version is very drole. Have now perfected the "invisible horse" element so time for a run
10 at lunchtime in 71, making progress
Last intervals sesh tonight, in a howling gale and intermittent downpours. Lovely. The splits look like they're all over the place, but the effort level was about right (after the inevitable too slow first one), the pace just varied according to weather it was blowing a gale or gusting up a hurricane down the back straight.
KR - I seem to recall Steve scheduled you a session in race week of something like 8 x 200m @ 5k pace, am I right? What were the recoveries?
I do recovery runs at 8.27s on the treadmill, or whatever comes out of my legs on the roads (usually 8.20s - 8.50s depending on the hilliness of the route and the state of my legs).
Not sure on that without checking my notes at work Speedy, will check it out tomorrow. Most of the recoveries were quite short from what I can remember.
Glad you've signed up for another Comrades Bike It.
Nice lunchtime 10 miler PMJ, was it all steady pacing?
Tough track session tonight of 15 x 400m reps in av of 1.19 with around 40 seconds recovery in between. Just like Whitney Houston, I saved the best till last with a 1.16 last rep. Going to feel it in my legs tomorrow!
8 mile recover y plod for me- it was wet!
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