Posted: Yesterday at 15:57
Well it was a glorious morning! Dare I say... a bit too warm? I had no idea if I was sufficiently recovered for today's 18m/14m MPR. In truth probably not, but there was no sense in not trying.
After three miles warm-up it was time to go for it. I know from experience that my true marathon speed has been slower than my training paces, so I am training to faster paces than suggested for a four hour marathon (more like a 3:50 schedule).
Target Marathon Pace: 8:45 Target Heart Rate: 140 to 160bpm
MP Splits: 8:43/8:32/8:29/8:38/8:29/8:25/8:40/8:18/8:40/8:54/8:42/8:40/9:07/9:10
HR avg: 151 /155 /151 /153 /159 /158 /159 /161 /158 /161 /162 /161 /162 /165 bpm
I slowed down up the long incline in the last couple of miles which felt pretty brutal to be honest. I was really feeling it in the legs from the hills in the middle of the run. I probably didn't help myself, because I merged with a local 10K race that was taking place and put in the 8:18 mile over the steepest hill on my route. Got a bit carried away feeling like I was part of the race . The marshals had all seen me heading out along the course and were giving me great encouragement, even though they knew I wasn't in the race. The racers only did the big hill in one direction though, 'cos they're not nails like me .
My overall average pace for the 14m @ MP was 8:41. Can't complain with that on tired legs (and they are really tired right now ). Another great run in the bank.