Stewart - I said the 1 mile intervals would be tough. It was freezing cold with the wind. But the best word to describe the session was controlled. 10 miles in all with 5 x 1 mile intervals with 400m recoveries all continuous.
Knocked the intervals out at 7:42 ; 7:40 ; 7:39 ; 7:40 and 7:36.
It certainly did not feel that I was going flat out which is why I say it felt controlled. Funny feeling that as it is not one I would normally use.
So Carter to answer your question re feeling stronger. I have not analysed all the data yet, something for a slow day. I am running higher mileage than previously and feel good about running at the moment. No niggles so far (touching wood) and enjoying the sessions. Last night would be an indication that I am running well. The test of whether I am actually stronger will come in just over 2 weeks at my HM.
Decent week's running from you. I remember when you were wondering if you would be getting 'competitive' as you approached Manchester or if it would be a case of the change of siet was still holding you back. Looks like everything is coming together nicely and as others have said pre race carb loading and gels during the race are essential as you will get the benefit and need it.
TR - contemplating a marathon is one thing but doing an IM a few weeks later is impressive. Suspect that whatever time you manage is something that I could only dream about.
sense - every training run will not be feel perfect. And busy lives do have an impact on how we novices run. 8m is a decent distance and the pacing was sensible as that was not one of your sped sessions. So bank it and move on would be what I say.
Tonight I collected the 2 girls from running and decided that the Parliament Hill running track was going to be too crowded for my mile intervals. I like doing intervals on a track as you know where you are without having to keep an eye on the watch.
So 2 miles or so down to Regents Park and the running track in the dark.
It was cold and windy and I was into a fierce headwind on the back straight where it is quite dark with the trees next to the canal.
Plan was 5 x 1 mile intervals at MP - 10sec with 400m jog recoveries.
24 laps of the track continuous in the dark.
The best way to describe this run was controlled. It did not feel hard and the legs are absolutely fine a few hours later.
Splits for the mile intervals were :
7:42 ; 7:40 ; 7:39 ; 7:40 and 7:36
400m recoveries all circa 2:20mins.
I intentionally increased the pace a tad on the last lap.
Had no idea of the lap times until now as I was not looking at the watch. Happy with that.
Carter - agree that running MP on hills is not easy. Needs serious effort but is good training.
Cannot believe that your taper is just around the corner. You seem to be coming into form just at the right time so hopefully you can keep it up.
Nell - the problem is that life gets in the way of a 6 day a week running plan. And some weekends you just have to swop things round otherwise it would be divorce. My OH asked me tonight if I was running every day now. I have only being doing this heavy running schedule for 5 weeks !!!
Sounds like everything has been main. Amazing how hard it is when life is busy to get the running and posting on here in. Snowing March. Does the person sorting out the weather not realise that we are all training hard for a marathon and it requires serious outdoor time in pleasant running conditions.
Ricky - the cold is horrible. Do not mind the straight cold but the wind is what gets me. And tonight it was windy.
Ali - Will add that to the list. 10 weeks. It only seems like yesterday that you were telling us that you felt so unfit. And now you are in great shape even with the shin niggles. Have you had any physio or sports massage. Would probably help.
Stewart - how did the run go for you tonight. I think your plan for the week is sensible considering. And yes I think the 1mile intervals will be a tough one.
sense - hear what you say about mid May being a long time after Paris / London marathons. First time I have run so late in the spring so will hopefully be able to keep it all together when I get there. You do find the forums dropping off after the excitement of all the new PB's / stories of weekends away etc have died down.
Richmond will be a tough test so anything close to 3:30 would be great. I will go as fast as the data tells me that I can do. Need to see if I can get a profile of Richmond to see how much up and down there is. The 15 miler I do has the hills at the start and then tails off nicely for the second half. So easier terrain me thinks.
Sounds like you had a mad weekend and on the back of your fast HM last weekend it is no surprise that things tailed off a bit towards the end.
Good mileage for last week. And sounds like a good plan for this week. You will be fine with the increased mileage. You have nailed everything else so far I do not see any problems. As TR says. Stay healthy and listen to the body.