Back in the UK and time for some speedwork (minibus?). Got some catching up to do to get fit for a 10k a couple of weeks away!
Couple of miles warm up, 6 mins threshold (5.39 av pace), then 3x (4x400m) with 50 sec recoveries and 2 mins between sets. Happy with splits considering my recent diet of kebabs and Efes and happy to say, they felt very controlled. There's hope yet.
Monk - personally I wouldn't substitute an 8 - 12 mile MP run for a 26 mile bike ride as they are not working the same body systems and the intensity levels aren't the same. I wouldn't lose that MP run - it's far too a specific and important part of the marathon programme.
Cycling 26 miles is a good bit of cross training though and can replace one of your runs of a similar intensity. So, if you have an easy run in your programme of 45 - 60mins, I'd replace that with the bike ride and move your schedule around for the MP to take place on another day.
First time on line for a week as been too busy sunning myself around the pool here in Turkey. Too many great results to single any specific one out but congrats on the many PBs - top work one and all.
Looks like we share a birthday too SS. I rolled in at 4am this morning as its also my first year wedding anniversary yesterday so the wife and I celebrated with a few sherrys last night (and the night before, and night before that
Running here has been hard and far from a priority - out at 7am most mornings but at between 25 - 28 degrees even at that time, its torture. Did manage a nice 12 miler on Saturday but failed to finish either of the 'quality' sessions ive tried. Oh well, back to the kebabs, beer and pool for me whilst you lot run off into the distance!