Nutrition plan looks good Ruth
bloks should be more scientific than jelly babies but hope they pass the taste test for Amy
some of the speeds look very easy for this week's training after the pace of the weekend but best to have something in hand in some of the runs.
on the 400m start at that pace but judging by your 800m reps you can run the later reps faster.
however Wednesday run must be a typo from me - either 11 or if 12 miles should be 10 minutes slower
Excellent run Tom -
shows the endurance is good and if you can run that pace without getting fatigued then it's fine but you might have to go slower if you go further.
I did 18.5 at much slower pace than last week - average was about 7:30 - same as xc day before but much flatter and firmer but slow first mile and last 0.5M slowed average.
Had run 15 miles yesterday including the 15km XC so was a little fatigued
However, at one stage did 6 successive miles between 7:17 and 7:20 along flat river - slightly slower on return as into wind.
Felt ok until last half mile but think got dehydrated day before and thigh and legs quite sore when I jogged to gym in evening.
well done - some very good long runs today and excellent run Amy - good endurance after a hard session the day before and it would have probably been easier but for the session yesterday.
yes Amy thanks I made it to a very hilly Stanmer Park in time to watch women's race and jog around men's race at a pace I will probably run quicker in my long run tomorrow
times for 800m above do seem to be what I wrote down so well done and especially for outsprinting Tom. The one mile was 8:21.
good luck with the long run and the jelly babies - being vegetarian I can't have them but prefer the texture of jelly beans or sports beans.
Good to hear Ruth and Sarah were both very helpful and informative to your needs.
it went very slowly, thanks - course was very hilly (1000 feet of ascent) and I had done rather a lot of running or standing around and will probably run same pace on long slow run tomorrow
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