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That was a great run at Belvoir Sarah - I don't do xc races very often and I always find them really tough, and that's normally doing about 5 miles, let alone 15.I did have a pretty good run yesterday though - I did 20 miles and felt pretty good throughout. I did exactly the same route as last week but was four minutes faster, and even managed to speed up in the last few miles (although to be fair miles 16 and 17 were mostly downhill). Still, the last mile was the fastest and that was pretty flat so I was really happy with that. My splits were:1 - 8:39 11 - 8:452 - 8:37 12 - 8:583 - 8.12 13 - 8:25 4 - 8:24 14 - 8:135 - 8:23 15 - 8:216 - 8:18 16 - 7:577 - 8:09 17 - 7:508 - 8:06 18 - 8:109 - 8:05 19 - 7:5910 - 8:08 20 - 7:50
Total: 2:45:29 @ 8:16/mileI also tried using energy gels for the first time (I've never taken anything at all during my long runs before). I used High5 ones, one every half hour - it's hard to say exactly how much they helped but they obviously didn't do me any harm, and they were quite easy to take, from both a practical and a not upsetting my system point of view.
... and I meant to add good run by Mr P as well yesterday. I hope you're feeling better today.
Hi Angela I just did an easy 5.2 miles recovery run yesterday with the running club - was nice to run with friends and catch up. We then met up in the evening to start planning our 3 peaks challenge which was quite exciting.
Sounds like your paces yesterday were fine as most people recommend running 30-90 secs/ml slower than your race pace in training.
Did you manage to find the reservoir? I will try and check out your thread later after ive been to the gym if its not too late
Hi Andy, there fantastic splits, especially the last ones on tired legs, although looking at your splits, it doesnt even look like you had tired legs .
I still havent tried the high 5 gels...to be ok with your first choice gels is amazing as some can really upset the system quite easily...I know I suffer with lucozade!
Well done Sarah - I knew you'd like that session. Its a great one for anyone and you can mix up any paces.
Until a couple of years ago I wouldn't really do any MP work in training and if it did I always dreaded it, finding speeding up to it so hard. But now I do a lot more and sessions like this where you use it as recovery make it your friend.
I was certainly feeling it in my legs towards the end (and afterwards) but I guess that being able to keep up a decent pace with tired legs is one of the most crucial things in marathon training.
Sarah I sympathise over the sleepage. I wake up at all hours worrying about work, not good.
Tonight's run was very positive though; my normal 8 miles, but much faster than of late.
Tonight's splits were:
Distance Split time Time1.00 8:46 0:08:462.00 8:43 0:17:293.00 8:39 0:26:084.00 8:03 0:34:115.00 7:40 0:41:526.00 7:31 0:49:237.00 7:37 0:57:018.00 7:27 1:04:29
It wasn't an "easy" run but I don't think I've gone too hard. I didn't listen to Marathon Talk tonight, perhaps that's the secret weapon!
Hey result Sarah, an extra run Is your 20 tomorrow or Friday? Hopefully you'll get a day like today to do it.
Puffy - you are f-l-y-i-n-g! Well done.
I'm another who wakes up worrying. Then in the morning when I can actually do something about it I decide its not such a big deal after all!
Sounds like your training's going really well! Love the sound of the session where you alternated between MP and HMP ... might have to give that a try when I've stopped coughing and hacking!
Which new trainers did you get?