Posted: 21/08/2015 at 12:33
PP -- most impressive, as always.
Ryan -- sounds like a fair rehearsal of the race experience! The question is, were you in any state to keep running (albeit at modest pace) after that? 20M is only the proverbial first half of the race... In training my bias is to train for the full distance, but do lesser chunks at target pace. Like PP's plan for tomorrow in fact.
Dachs -- wow, that's a great time in my book.
TT -- nice insight into the diet. No shortage of carbs then!
Muss -- that's a big double. I'm sure I would have been slower in the second one.
I had a time-constrained session yesterday morning (forgot I had the dentist so had to bike from there to work instead of doing a double run commute). Anyway, I did a 6x (set of plyo hops & jumps & sprint, then brief easy run, then 0.5M hard). But for the efforts I alternated what is now normal cadence with even slower cadence, to see what would happen to my performance. It clearly deteriorated: normal cadence was about 189/min, yielding 5:45/M average or something; what felt like dramatically slower cadence was about 183/min, and only 6:00/M average. Stride length actually shorter due to slower pace! (Paces all v slow in absolute terms, I am way behind with any speed work at all and had two days of doubles before this so legs were already jaded.)
Anyway, I plan to do more experiments like that, just to see if I can find any style-related performance gains.
Easy 10M this morning (legs feeling very ploddish to start with, but improved) and 6M to get home again.