I see a few have been spanking it around parkrun only a week after London, great recovery. I had a little jog on Friday my my calfs said no after a couple of miles so quit before any more damage was done.
I've been out on the bike for most of the week with a nice long one of 93 miles this morning. I seem to be able to keep the speed at an average of 19.4mph on tired legs, so pleased with that. Plus I've put in a couple of sessions in the pool with a 400m & 200m speed test with my club on Friday morning, which I could have done without.
LB70, looks like you've got great leg speed over 5k but drops off a bit when the distance increases, I personally would increase the mileage with lots of slow miles on the long run and medium long runs, say mp+90 max and really try and control that heart rate creep as I think this does help to improve your endurance. I also think long tempo/lactic threshold/ hmp runs are great for improving strength every other week. Plus I wouldn't go too mad with interval sessions at the moment because you have the legs speed, I think strides are good enough, just leave them (rep) to nearer your event to sharpen up.
But I think the bottom line is more miles and more training, I really do improve when I up my training to 7 days a week in specific phases. This does mean a lot of early morning training 5.30-6 am starts.
My gel strategy was one at the start then 6, 12, 17 & 21 miles, I sipped some water after about 5 miles, then picked up a bottle of Lucozade and ran with that for a fair few miles, trouble is the kind aid station lady had pulled the cap off so every now and then I???d squeeze it too hard and squirt one of my fellow runners.
The fact that I must have been very dehydrated after the race and didn???t go to the loo for a few hours after, my first wee was like pouring beetroot juice straight out of the bottle which was a slightly unsettling sight! ??Sorry.
Slokey- I???ve been following the P&D plan alongside the Don Fink iron fit competitive plan, so my overall running mileage has been a lot higher than Fink recommends at this point. I???m pretty sure the peak phase starts soon but it will still be less running miles than I???ve been doing, so hopefully I???ll be able to jump back into this but maybe leave out the zone 4 training on the run for a few weeks.
I always planned to do a little more on the bike after London so we???ll just have to see how it goes.