Rather than a quote this week I thought I would share a link that is both motivational and demonstrative of the mind-set required to train for a major event which is some way down the road: http://youtu.be/OjqYut-pyDU
Monday: 14.1m steady - (6:58)
Tuesday: am: 3m easy, 7.14m brisk (6:23) - (10.14m @ 6:42)
pm: 6.12m easy-steady - (7:05)
Wednesday: 5m+ easy, then surges of {5,1,2,4,1,2,5} off of 5min steady recoveries, then 5m+ steady, and finished with the last 1.53m @ 5:35 - (20.03 @ 6:38)
Thursday: 8.25m jog-easy - (7:19)
Friday: am: 3m warm-up, then 6m @ ~Mara effort, then cool-down - (6:19)
pm: 6.26m very easy - (7:08)
Saturday: rest day
Sunday: 2m jog, 6m steady, 4.07m brisk (6:21) - (12.07m @ 6:52)
Total: 87.16m @ 6:49
Wednesday's long run: For the 1min and 2min surges the aim was simply to run quicker than 10k pace (averaged 5:07), whereas for the 4min effort and the 2 x 5min efforts the aim was simply to run quicker than HM pace (averaged 5:19). The 5min steady recoveries averaged 6:47. I then finished with the last 1.53m @ 5:35 pace to complete a pleasing last 20m before Amsterdam.
Friday's effort run: The plan was to run 6m at around marathon effort/pace. I ran over a mildly undulating loop in very windy conditions (middle 2-3m were straight into a headwind). I somehow ended up running 33:19 for the 6m (which equates to 5:33 per mile), but I very much doubt that 5:33 per mile is marathon pace.
A good first week of taper; one week to go :-)
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