Monday's recovery run was limited to 2.5 miles in the gym after work and while my calves and hamstrings felt tight it was to be expected.
On Tuesday morning I added a 5.2 mile recovery run in the morning ahead of the scheduled evening mixed intervals at the track. As I was still in recovery mode I gave myself some concession on distance and effort reducing the scheduled 3.2k, 2k, 1k & 8oom to 3k, 1.6k, 1k & 800m with pace turning out only marginally less than previous weeks (however I spent about 5 minutes talking to John Quigley of Eagle AC between the 1st and 2nd intervals - John was reminiscing about the Marathon in which he passed the 20 mile mark in 2 hrs and 10 seconds - on schedule for smashing his PB and coming in @ 02:40 however he blew up before the finish "What a waste of 115 mile weeks" he said - occupational hazard of the long distance runner).
3k @ 06:15
1.6K @ 06:08
1k @ 05:51
0.8k @ 05:38
While Tuesdays intervals went better than expected a combination of residual fatigue from Sunday's HM, pushing the pace on Tuesday and a 05:30 rise on Thursday morning to catch a flight to Dublin left me fairly drained for the rest of the week so I bagged the second speed workout ( 2 x 4 miles @ HM pace ) first putting it off from Thursday to Friday and then sleeping in until 07:10 this morning and going for an easy six miler in the park with Brendan at lunchtime leaving me sufficiently rested for tomorrows scheduled 22 miler, which I intend to run with a few others from Eagle (& friends). My runs on Wednesday and Thursday were of a similar easy/recovery pace.
Thursday's run was with Adrian and Liam (Liam or "Puds" is a cyclist who dabbled in running a few years ago and went sub-3 hrs on his 2nd Marathon in Dublin). Liam reckoned pacing is everything in a marathon as he had a significant positive split when he went sub-3hrs completing the first half in 01:24 and the second half in 01:33 he was full sure he was on for a sub-02:50 and put his misfortune down to a surge in the first mile to catch up with runners of similar pace. It's true what they say - if your pace is too fast in a race slow down gradually unless it is a marathon, then slow down immediately.
Got me thinking about my pacing strategy for Amsterdam and while some of you think that I can go sub-3hrs (and I know I will some day) it's still a very big step - a 17 minute PB is huge, considering it equals my total improvement over my last 4 marathons (from 03:34 to 03:17). It all depends on the day - the weather, how I feel (physically and mentally) and a bit of good fortune. Given my recent form I have set a minimum target of sub-03:10 with a more ambitious target of coming within an hour of the world record - 02:04:26. I think my capability is within that range and on a very good day - who knows?
On a final note last Sundays HM also doubled as the AAI's Munster HM Championships and I was the third member of the Eagle AC masters team that qualified for a silver medal. The prizes just keep on coming. Soon i'll have to give up the day job - don't think so!.
Have a good weekend.
Mon 15th Sept
2.5 Miles in 00:22:00 (08:48 pace - Treadmill)
Sleep: 7 hrs 7/10
Tue 16th Sept
a.m. 5.23 Miles in 00:43:38 (8:21 pace @ 125 HR)
p.m. 7.05 Miles in 00:59:56 (08:30 pace @ 131 HR) with 3k to .8k Ints @ 06:15 to 05:38 pace
Sleep: 6.5 hrs - 6.5/10
Wed 17th Sept
a.m. 8.6 Miles in 01:11:21 (08:18 pace - stopwatch)
p.m. 2.5 Miles in 00:20:00 (08:00 pace - Treadmill)
Sleep: 6.5 hrs - 7/10
Thur 18th Sept
9.24 Miles in 01: 15:57 (08:13 pace - stopwatch)
Sleep: 6 hrs - 6/10
Fri 19th Sept
6.03 Miles in 49:47 (08:15 pace @ 125HR)
Sleep: 8 hrs - 8/10 (needed)