10:30 a.m. 7 miles. 3 w/u incl. 6x100m strides; 8x400m off 90 sec's jog rec; 2miles w/d.
I've decided to cut down the miles on my w/ups and w/downs so that there's no padding/ junk in my weekly mileage totals.
Well, I'd conservatively predicted that I'd do today's session in 73's. I suspected that I might do the 400's in 72's with a couple of 71's. Here what transpired:
1. 70 secs, 2. 70 secs, 3. 69 secs 4. 69 secs, 5. 70 secs, 6. 69 secs, 7. 68 secs, 8. 68 secs. AP - 69 secs. Got a text off Mo saying he's going to skip the marathon altogether and go straight into the ultras - he fears my speed; so do I: based on today's workout, I now have to do my longer sessions much quicker, which means more pain than Humpty Dumpty felt when he fell off the wall - I wonder, did he fall off the wall, or did he hit the wall because of poor preparation?
Very pleased and surprised. This basically means that I should be doing my 5x800m off 90 secs in 2:26/2:28 and my 4x1 mile off 90 secs in 5:08-5:12, which seems tough based on my current fitness levels, but it's something to aim for over the next few weeks. The recent introduction of 'lactate threshold' runs should help...
6:30 p.m. 6 miles relaxed - probably a touch too quick. My legs knew that they'd been put through the mill earlier. Had the aches and pains associated with a good workout. Got a feeling that when I head out for my 8 miles tomorrow morning, because I'll be moving so slowly people might think I'm trying to escape from an old people's home. |