The missed sessions were annoying me, more because of where I'd been at towards the end of the year but I did know my fitness couldn't fall off the side of a cliff as dramatically as that and kept plugging away. Hopefully that's me back to where I was with the added bonus of a few proper long runs under my belt. 6 @ 7:07 average at lunchtime was remarkably easy - totally reining it in. Then 4x 20s "strides". Supposed to be mile pace but a 20s "rep" is hard to do anything other than run it hard. Coming out at low 4:20s with the final one at 4:13 pace. I felt like I was going slower than previously! For context the first set of those I did after being out for a couple of weeks came out at 5:00ish pace.
Legs are feeling awesome right now. Hopefully that translates into smashing up the big one tomorrow.
Pete - surely the carrying of gels in a marathon is right up there in terms of important running issues!
Scott - keep at it. I'm really hoping it comes back together for you this year!
Things appear to be coming back after that brief spell of not hitting paces etc. Treadmill job last night was 4 miles recovery but including 5x 1 minute "faster than 10k pace". 10k pace is 5:50ish, so set the session up for 12kph for 10 mins, then 1 on 1 off of 17kph / 12kph, then another 10 minutes at the end. Felt quick on the "on" reps but totally doable.
Got 6 on the plan for lunchtime with strides at the end then an 18 miler tomorrow consisting of 5 warm-up, 60 mins @ 6:15-20 (which is apparently MP ), then make up to 18 with the cool down. Quite looking forward to it, even although it's going to have to be an early morning job due to busy weekend plans!
I am a tightwad, except when it comes to running gear. I'm quite happy to purchase another pair of shorts! I have a couple of pairs that do fine for racing in that do have a small pocket that will handle my car keys.
If the right pair of shorts is out there that can handle gels without being too bulky, then I'm all over it...