Tough run for me today, 18M with 10MP. The MP miles averaged 7:01. The trouble is my route is uphill on the way back so I gained 200ft in those 10 miles. Strava gives the average GAP as 6:55 which feels better psychologically! Anyway, the important thing was that the effort level was about right. Being able to knock out 10 miles at that pace and still have something left is a good feeling after only 5 weeks P&D.
64 miles for the week. So I can relax into the recovery week now, a mere 55 next week.
12M MLR this evening. Slightly later than planned as I got stuck in work. Still it felt pretty good and the rain held off for the first hour. Then it got heavier and finally it turned into hail. I could have done without that for the last mile or so! Ended up being a bit quicker than usual, 7:30 average overall. Hopefully I haven't left too much out there ahead of Sunday's MP run.
TT, that's interesting. I've read in a few places about doing some fast running to deplete glycogen and then immediately heading out on a long run. However, P&D advocate progressive long runs, starting out at MP+20% then increasing to MP+10% which is kind of the opposite. That said, they do state that you should "design some of your long runs so that near the end you are running very low on glycogen". To me though, that just meant not pigging out the night before and heading out for the run before breakfast!
ON7 - Yes, the P&D Saturday races are a pain in the UK. In the US apparently there are far more races on a Saturday, so that probably explains the structure of the plans. Last time around I did do a couple of "reverse" weekends, i.e. long run on Saturday followed by 10K race on Sunday. However, that's not particularly conducive to putting in a good race effort and probably not good for your body, so I'm avoiding that this time around.
Thus far I've managed to find one race which is on the right date and not ridiculously far away, that being the Shakespeare Half on March 14th. I haven't really planned out the other two races in the schedule. (Un)fortunately for me I'm not in your league speed-wise so the quality of the field is less of a concern! I would struggle to do a hard 10K solo effort, I do know that. Parkrun may be a good option. If nothing else, you could always run the course twice?