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Enjoy the trip, Lorenzo.
Good that you have the flexibility to be able to switch it over like that, Mike.
Nicko, that's a pretty speedy tempo there!
Nice 10, Gul.
SBD- Yes 66 miles would be 1 mile higher than my highest ever!
Stevie, good luck on banking the week. I didn't take a maurten gel on the day, or any gel in fact. I had a maurten 360 drink about an hour before. It would have had nothing to do with my issues, they have been going on far too long and consistently to be dietary. It is more a mental problem.
Easy 8 planned today. This week will be taken largely as a recovery, albeit I have my first 20 on Saturday morning in what looks like lovely weather.
Just stopping by to say really well done to OO. Great result and similar to your Jersey performance, finishing so strong. London could be good this year. Will have a catch up later.
Easy 6 milers are all part of the mix Ian - how many 20+ mile runs are you planning before Manchester?
More good miles Gul. Have you given up following P&D?
That sounds like a solid week Leslie.
Speedy stuff G-D after the Dublin diversion (presumably no time for any Guiness!).
DT - don't forget that 66 miles includes three 6 mile recovery runs and I don't do any additional cross-training such as the spin classes!
After a week's respite it was back on the mid-week 15 miler. Wasn't looking forward to it but ending up running really strong in relatively windy conditions, so 7:39 m/m average over an undulating course with a penultimate 6:30 mile. That's at least 15 seconds per mile faster than the last four times I've run this course so pretty happy with that.
CC2 - Speedy Goth said:
You can't miss me. bright purple hair
Good turn of speed Leslie.
I usually take a mile or more to warm up as well.
Lots of long runs in that 68 weekly total Gul.
Interesting choice of colour Speedy - you didn't feel the need to coordinate with the club vest?
That sounds like more than enough Ian.
MP miles looking in the right zone DT.
It was the dreaded 11K tempo session today with 4K w/u and w/d. It's the combination of gradually increasing distance (from 6K), the increasing pace from the previous tempo sessions and the fact that this is the last scheduled tempo session that makes this a killer. An average split of 4:00 m/km or less is usually my ideal target. Started at 4:04 m/km and hoped to push it up to 4:00 m/km after 4K and then to 3:55 m/km after another 3K. Harder work than I expected and a bit of a struggle to move through the gears but managed to complete the 11K in 44:34.
Just need to get my mind around the planned 24 miles on Sunday. Don't normally take any fluid with me but may need to leave some on the course in strategic places.