Interesting CC2 - my Tuesday effort was 2 mins on; 2 mins off and I focused on the time not the pace. When I checked my watch later, I was at 6:18's pretty consistently which I was happy with as a solo run in the dark.
Good practice to dial into a pace without constantly looking down at a watch and I noticed my form improved as I ran more upright.
Thursday was straight tempo stuff - 4m at 6:33 - 6:44 + w/u & c/d another 4 miles. Ran on a gravel pathway round an old airfield and I think averaged out at 6:48 or so......this was a freezing run, literally I thought I was going to get frostbite on my nose, -3 degrees C and running fast into an easterly wind, no idea of the windchill, but it was certainly character forming.
Last year I had exactly the same problem (Goring 10k).....my solution was to arrive early, run the 10k route in reverse direction slowly, have a rest of about 30 mins, a quick drink & gel, then the race, followed by the remaining miles required for the day......
Seemed to work - three of us beat the age-grade + 60's, course record in the race, sadly I was the third.....must try harder.
To clarify a couple of points re weights since I introduced the topic!
1. We don't work single muscles in isolation
2. Re legs - as a runner these are the "tools of the trade" and so we are very cautious about adding weight/reps etc. I do 6 reps, 10 secs out, 10 secs back (all under load) and have only just gone above my body weight for each leg.......so this really is controlled.
3. All the other weights are for upper body/core on the same basis - 6 reps etc and here I have made much more significant gains in strength.
4. I am lighter than when I started so I am not in the least bulking up, and my present bodyfat % is 10% with skeletal muscle just over 40%. I guess I could claim the "frame or build " of a Brownlee without the talent!
Re early start yesterday: the guys I ran with, go out at 5:00 am on weekdays so 7:30 was a lie-in for them.......I wanted to join them because our group was then made up of a 2:47:xx, a 2:59:xx, a 3:03:xx and a 3:11:xx marathon runners. Great group to run with.........
Malcs - re weights. I started doing a programme twice week ahead of the Berlin mara and my leg press is now over 2 x my body weight with 4 other upper body exercises. Defintely helped strengthen my core, hips & pelvic area therefore carried better form deeper into the race.
Going into the training I had a persistent "runner's hernia" - a mystery ache in the groin after each long run. After just six weight sessions, that had disappeared and I think the leg press put my pelvis back into alignment.