Kenton - have you been doing much quicker running over the last while? Not necessarily just intervals or Mara Pace running, but even hitting your easy runs at a solid pace? The junk food craving could just be a sign that your body is looking for a quick fix of sugar or salt because you're lacking it? As for the intervals, PP is right, the usual rule is to cut back on quantity and maintain quality - as he suggests 1 interval session a week is plenty. A week of intervals would just be asking for trouble.
Cheers for the map link DrS2.
PJF - the tracking will be for everybody. It works better than most too as I remember.
Track last night. I'm still knackered so pleased to get 4 x 1600m @ ~10k effort (5:10, 11, 13, 08) and 1 x 3200m @ ~HM pace (10:45). I guess the next few weeks will tell if those paces are accurate or not. For me the indicator is, off the back of those, that I will pb, but fall short of 2:25 as things stand. Still 3+ weeks to go though, so plenty of time to change that ;-)
Lev_ - I never knew about the crash or the delay for the benefits - I knew there was a period when it was recommended not to race, but never made the logical step forward to a crash in energy as you reacclimatise, so good to know I've got something to look forward to
TR - how do you feel fitness wise with the extra running and reduced swim/bike?
I realised last night, as I ran around our track, that it feels like running on concrete compared to the tartan one I ran on in Iten, and then clicked that I only ran once on tarmac (and easy 38km) for the whole time I was there, so a quicker 32km on Monday is probably partially why my legs feel rubbish (along with the massive tiredness), so that was kind of reassuring
Track last night. Ended up with 4 x 1600m @ around 10k effort (just 1 lap jogs instead of the usual 2 laps I would do after 16s), then a 2 lap jog before 3200m @ around HM effort. Track started getting very busy after the first rep, so I spent a lot of the later reps in lane 2 or even lane 3 at times. All even paced, bar stretching my legs for the last 100m of the last 1600m.
Times were: 5:10, 5:11, 5:13, 5:08, 10:45.
The best comparison is that the total time for the 9600m was 31:27 (with the 2m being HM effort), and 1.5 weeks before I left I ran a total of 9600m @ 10k effort which was cumulatively 33:04 (with 2m @ 10k effort being 11:04), so definite signs of progress despite being dog-tired
PP - at the moment I'm so tired I'm not sure it will produce much. I think the top end I can expect right now is about what you ran yesterday, but God knows. It could be way off of that in either direction. Slower certainly wouldn't surprise me (not sandbagging; I just feel in dire need of sleep after the last few days!). Cool targets for the HM. I'm hopefully in a similar ballpark.
Lev_ - I hope you're right. I slept about 8.5 hours last night and was still shattered this morning, so if it comes good quickly it would be nice! That is some quality running. I can see why you're thinking/expecting to start ahead of a 2:25 pace.
PJF - I've done 11 now and it was only the 9th one where I'd worked out 'my' formula. My marathon training is not standard, but it works for me P&D has a lot of support around here, and for good reason. If you can do those kind of workouts in succession I expect you're due a big pb, especially with that HM pb too!
Lol. Of course PP. I had forgotten about that. What's your target/hope for Sunday seen as we're having a virtual race-off (assuming the apparently standard post-altitude 'crash' holds off until after then)? In theory I need about 70:40 to indicate sub-2:25, but with how I feel right now, like Berlin itself, I'd be very happy with a pb. I've been absolutely shattered since I got the bug.
ES - you and TR are a running version of Michael & Latoya Jackson!
As part of my plan to start getting some quicker running in my legs (I'm pretty sure after Monday that my aerobic condition is solid enough but I've had insufficient exposure to quicker running), this morning's 8km+ to work was 4km easy. 2km @ 3:29, 2km @ 3:18. Planning on 1600s at around 10km effort this evening.