Stewart - how did the run go for you tonight. I think your plan for the week is sensible considering. And yes I think the 1mile intervals will be a tough one.
sense - hear what you say about mid May being a long time after Paris / London marathons. First time I have run so late in the spring so will hopefully be able to keep it all together when I get there. You do find the forums dropping off after the excitement of all the new PB's / stories of weekends away etc have died down.
Richmond will be a tough test so anything close to 3:30 would be great. I will go as fast as the data tells me that I can do. Need to see if I can get a profile of Richmond to see how much up and down there is. The 15 miler I do has the hills at the start and then tails off nicely for the second half. So easier terrain me thinks.
Sounds like you had a mad weekend and on the back of your fast HM last weekend it is no surprise that things tailed off a bit towards the end.
Good mileage for last week. And sounds like a good plan for this week. You will be fine with the increased mileage. You have nailed everything else so far I do not see any problems. As TR says. Stay healthy and listen to the body.
Ricky - good run yesterday from you. Every little bit of progress is important as it is what keeps us coming back for more ....
Will - went for my easy 6 miles tonight. Needed to as the legs were a tad heavy.Not anything bad just have alot of miles in them. After 2 or so miles they felt so much better.
It was cold and windy out there yesterday but glad I missed the torrential rain. Would not have been at all pleasant.
PS - have I read this properly. Your boy broke his leg on skiing holiday with the school and nobody noticed !!! He must be really tough. I would have been in pieces the first day.
Good 13 miles and nice pace after all that disruption with the move to the other side.
So how long do the snowy conditions last for and how is it affecting your running. Are you still running at 5am or at a more normal time ?
Carter - great 20 miler from you after a fantastic week of running. No surprise that you found a few miles a little tough but would not worry. The other 48 miles have been great. Looks like your are well adjusted to your new diet. What are your plans for the next few weeks ?
So today was my 15 mile lsr with 8 miles at goal MP.
So early into the plan I still do not really know what my goal MP is but I am aiming at something around 8min miling.
Both girls were sick during the night so both me and the OH had fairly crap sleeps. So instead of setting off early as planned I delayed it by a few hours to give myself time to feel ok.
Breakfast of porridge and banana to give me pre run fuel and took 2 High 5 isogels with me.
It was bright, sunny and very windy after some heavy rain last night.
Usual 15 mile route. Hampstead Heath for the first 7 miles and then transition across to Regents Park for the last 8 miles.
Despite the lack of sleep I felt quite strong as I set off. Must have been the spring weather.
My plan has easy runs at 8:30 to 10:00 mins per mile.
So I ran the first 4 miles in 34:51 which is 8:43 min/mile. This is what I have been running the long runs at in any case.
It was very busy out on the Heath today with walkers, kids, dogs, buggy's etc so there was a lot of weaving and one or two enforced stops.
I started the 8 miles of MP at the bottom of the 3rd incline n the graph. As Richmond will be hilly getting some hilly MP miles in will be helpful. Again looking for the little things, I would normally have avoided this type of hill (small undulation Carter compared to your mountains ) but not this year.
I ran to feel, took the first gel after mile 5 and the second one at about 9.5 miles.
I found myself running a little quicker than intended.
8 miles in 61:35 mins which is 7:42 min/mile and splits as follows :
And finished it off with the final 3 miles in 25:27 mins.
Overall 15 mils in 2:02:00, which is fast for a long slow run but with so many MP miles it will skew the time. The question is how much longer I could keep that pace going. Time will tell. As I said it is early to settle on MP and maybe that is a tad too fast.