"The key to running a good marathon is to not listen to anyone's advice the last week before the race. That's when people tend to do stupid things that disrupt all the input and training of the previous months." - Don Kardong.
I shall keep this simple and get onto the main event.
Monday: 4m easy, then faster sections of 1/2m (2:35), 1/2m (2:25), 1m (5:07), then easy to finish (10.03m @ 6:45)
Tuesday: am: 8.17m progressive jog-steady (6:55)
pm: 6.15m very easy (7:13)
Wednesday: am: 8.06m jog (7:35)
pm: 4.17m jog (7:21)
Thursday: 3m jog, 3m @ 5:34, jog to finish (7.59m @ 6:43) - feeling super relaxed at pace, even with the wind and rain.
Friday: am: travel.
pm: 4.08m jog to loosen up (7:23)
Saturday: am: 4.08m jog with 4 x 15s strides (7:37)
Sunday: Amsterdam Marathon: 2:27:48. See report (http://russells-vs-amsterdam.blogspot.com/2013/10/keith-amsterdam-marathon-report.html) for more details :-)
Total: 78.55m @ 6:38
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