Cute isn't it? "Ahem," clearing the throat, now back to the subject of running.
Sunday's long run, 30kms, was a marked improvement on the week before's effort. Although I was tired at the end I kept a slow but even pace throughout, at about 5:30 per K.
I had a relatively fast mid week long run that took me a few days to get over so I didn't want to push this one, that is go too fast. I'll be happy to get through next Sunday's long run between 4:30 to 5:30 pace per K. If I'm able to do that and do two solid speedwork sessions a week up until the marathon on April 15th I reckon that will put me in good shape for a PB.
That and good weather.
I'm sure you'll be in good shape.
ReplyDeleteCan't do much about the weather (thanks for sending the rain down this way). As long as it's not an out/back course and you get a howling headwind for the second half, like someone I know.
So what's the plan Stan? How far will this weekend's long run be? What about after that? And how far are you long mid week runs? Will you have a full three week taper?
ReplyDeleteIn case you hadn't guessed as we are marathoning (well, 50k for me) on the same day I'm going to compare what you are doing to my (yet to be devised) plan :-)
Glad to hear things went better than last week.
ReplyDeleteUmmm...as a matter of interest, what do you mean by two speed sessions? If you mean one of them is a faster paced longer run then I am all for it. If you mean two muscle-searing, lactate inducing interval or tempo runs, I am not so for it. One of each and I would be back to being all for it. A park or athletic track with a place to do mile intervals would be good. Have one day of the week where you alternate from week to week between longish intervals and a tempo run (25 to 40 minutes at your lactic threshold pace) combined with your weekly regimen of a longer fastish run and your long, long run would definitely get you in PB shape, I am sure.
I'm going for pickle. Hope your running goes well this week.
ReplyDeleteDon't work too hard too close to the Marathon Scott. Sounds like your are feeling positve..that is more than half the battle.
ReplyDeleteGherkin?
ReplyDeleteSounds like everything is still on track for Nagano.
Nice long run Scott. Glad that it was good, leading to a positive frame of mind for the last couple of weeks before Nagano. Sounds to me like a PB is well and truly there for the taking!
ReplyDeleteAs for the possibility of me "beating" your PB's (your comment on my blog), I am yet to get to the start line, let alone finish....
Maybe this girl could answer your question ...
ReplyDeletehttp://www.youtube.com/watch?v=Hn_BjXzLY1k
Good that the long run went better that the last. Keep it up :-).
ReplyDelete