DT – sounds to me like you are best sticking to the plan and doing some sharpening next week (like you describe). Mile repeats could be useful on Thursday, help you tune into race pace, give you a nice peaking workout, but not if you are racing XC on Saturday. So if you really want to do a mile repeat session then drop the XC. Otherwise stick to the plan.
Excellent Minni, I will construct some support banners for you and Velloo to hold up on the course for me
You two should release a book detailing all of your running adventures prf, get it out in the next week to coincide with the lucrative Christmas market! Goes without saying really, but an impressive few weeks running from the both of you. Are you planning the same approach next spring in the build-up to VLM (i.e. lots of Marathons a few weeks apart)?
Speaking of plans for next year, mine are shaping up nicely. Accommodation is booked for Edinburgh and it’s right on the course at the 14 and 21 mile point, it’s an out and back course. Makes it logistically very easy to have Mrs YD on the course to hand out drinks and gels if I don’t want to carry all my gels from the start. It also means I can get out on the course the morning before for a trot up and down, a bit of visualisation of the last few miles of pain might help. Plenty of time to worry about that though, but it’s nice to have a plan in place early.
As for immediate plans, Dewsbury 10k is my focus prf, something starting with a 3 and a 4 would be a very nice confidence boost before I start Marathon training proper after that. Also been looking at my logs and some of the mistakes of the past, I will be adding more down weeks to my training with a maximum of three hard weeks on the trot, even if I feel I don’t need to step the training down I will do it. Keeping a lid on things is important because, as you say, I can peak for races quite quickly once I focus.
Wardi - yes, he has been struggling with an injury all year. He can do a bit but is no where near his best. A big shame for him, hope it improves soon. Good to see you amongst the miles.
DT - I believe Andy Baddley is the all parkrun record holder
Good to see you posting again WJH. So 7 Hills attracts a decent crowd then! Certainly one for the bucket list.
Great session for me tonight: 3 x 3m w/ 3’ rec at a reasonable pace (7:23/mi + 7:45/mi) Efforts came out as: 6:17, 6:12, 6:14 6:16, 6:16, 6:11 6:14, 6:13, 6:08
12.57miles @ 6:38/mi average for the whole run. First two efforts felt pretty good, but the effort jumped up a notch on the last lot. I would say this is all a bit above MP, but not a lot, so a pleasing workout.