Ticking the right boxes

This week has been busy on the work and home front but I still managed to tick off my quality runs on the marathon programme. At this stage i'm looking forward to starting the taper for Amsterdam at the end of next week. Just 1 long run (24 miles), two speed sessions and a 15 mile race (well maybe @ marathon pace) left before I take the foot off the gas. The weather decided to pick up this week with almost continuous sunshine - although my runs were consigned to either dawn or dusk. After a rest on Sunday, Mondays run went quite well with 11.5 miles on the clock at a reasonable 07:34 pace. Tuesdays intervals at the track were 3.2k, 2k, 1k @ 0.8k @ HM to 3k pace. (found out later that the 1k should have been 1.6k) which also went reasonably well although the recoveries did not go to plan as I stopped for 5 minutes talking to Laura Buckley about her tri season after the 2k rep (welcomed the break to be quite honest). 3k - 06:15 Pace - 155HR 2k - 05:58 Pace - 163 HR 1k - 05:45 Pace - 164 HR .8k - 05:33 Pace - 164 HR Wednesday was a work enforced day of rest (from running) - far from restful. I was tired getting up at 05:25 this morning but I was determined to get in 2 x 4 miles @ HM pace as I wanted an easy day (i.e. didn't want to get up too early) before the early rise on Saturday for my last long run. After 2 miles warmup I launched into the first 4 miles which went reasonably well - although the 3rd mile at the top of the "straight road" was in almost total darkness where I was jumping from the road to the footpath every time a cars headlights came near (had to get off the road to avoid being knocked down and had to get off the footpath once the car passed as I couldn't see the surface - all I could see was the road markings). I thought that would be a slow mile because of the ducking and weaving but I didn't get the time until after the run (turned out to be the fastest mile @ 06:20). Outbound 4 miles in 25:53 (06;28 pace). The return 4 miles were slower as I began to tire during miles 6 & 7 which were covered in 06:47 each. I recovered a bit during the 8th mile to give 26:37 for the 4 miles (06:39 pace). Glad as always to get it in the bag (these Thursday early morning tempo runs are the ones I look forward to the least but am most satisfied with when I get them done). My left hamstring and glute are still a bit tight/stiff since the half marathon 11 days ago which I particularly notice when I stretch after each run (less flexible that the right side) Mon 22nd Sept a.m. 11.54 miles in 01:27;15 (07;34 pace @ 134 HR) p.m. 2.5 Miles in 20:00 (08:00 Pace - Treadmill) Legs: 7/10 Sleep -7 Hrs: 7/10 Tue 23rd Sept 7.69 Miles in 01:02:47 (08:10 Pace @ 139HR) with Mixed Intervals 3.2k to .8k @ 06:15 to 05:33 Pace Legs : 7.5/10 Sleep - 7 hrs: 7/10 Thur 25th Sept 12.54 Miles in 01:29:18 (07:07 Pace @ 150HR) with 2 x 4 Miles @ 06;28 & 06:39 pace. Legs: 6.5/10 Sleep - 6hrs: 6/10