Well, as you say Bob, it's six weeks from the marathon so plenty of time to recover and it seems like you're really keen to get a benchmark, which I completely understand.
My next race is the 23rd. A 30k called Maratest in Alcorcon. I'm going to hopefully run it as per plan, which is MP + 19 secs per km, so a training run under race conditions. It's 2 x 15k laps with one significant climb per lap (going on memory. The warm up will bring me up to 20 miles for the day. Then 6th April is the Madrid Half Marathon which I'm really looking forward to. It coincides with my last 20 miler so I'm going to do an extended warm up, say 5k and hopefully do a few cooldown kms after.
By the way, the half marathon on Marathon day has sold out, a bit different from last year. Just hope there's not been too many detectors from the original and long standing Madrid Half which is a splendid race.
That is a big week Bob. You must have come out of your race pretty well to do that. Do you feel that the FIRST plan is too light in terms of mileage? I must admit that I extend the warm ups and cool downs on the tempos and intervals and swap one of the cross-trains for a slow run. I think you are right about having a good go in your 20 miler next weekend. It'll be a better indicator than the half.
Yes, that was the hill close to Plaza Espa??a. No, the last 6km were alongside the river after leaving Casa de Campo. Too much traffic, too many people around late morning for running that. Temperatures similar to your's. It's quite fresh early morning however, even a little chilly. The weather is quite hard to predict in the spring here so could be anything. I'd be surprised (and bloody upset) if it was 25 to 30 C.
Bob, how's the recovery from the race last week been? Did you take a few days off from the training plan? Are you going to reset your training times based on your Newport HM time?
Nothe, how did your 18 miler go? Were you able to maintain the pace? Think I'm with you with the gels based on recent experiences on the long run.
Not the greatest week's training but not a disaster either. Made a really good start to my interval session on Thursday but it tailed off badly. Probably several factors behind this but more than anything I reckon it was the 60 second recoveries, very short for me. Third 20 miler (32k and a bit) on the plan for me today. First training run since autumn in shorts and tshirt and slightly warm towards the end. Ran the marathon route from around 16.5k to 24k and picked up parts of it again later on. The hill round about km 21 was fine, easier than I thought. Found the last 6k or so hard going but I guess it's good mental preparation.
Bob, is your 20 mile race next weekend? Nothe, are you still doing your pre-marathon marathon?
Yeah, I think yesterday's run was quite good mental preparation!
Sounds like you learnt a valuable lesson with the pacing and the hills the other day. It'll stand you in good stead in Madrid. Sounds like you've got a good week's training planned. Hope it all goes well.