Two recovery/easy 5 milers on Friday and Saturday and a 20 miler today got me over 70 miles for the week for the first time since mid-April. There's no need to go much higher than that once I manage to get a decent mid-week run (13 - 15 miles) and weekend long run (18 - 22 miles - 3 hrs max) and one or two weekly speed sessions (long hill reps, tempo). There was a poorer turnout for this morning's long run with 6 in all showing up for the 8 a.m. start from Pairc Ui Caoimhe (maybe Sunday is less popular than Saturday). The run, targeted at 8 minute mile pace, was out along the Passage/Monkstown line, up over the hill at Raffeen and returning along the estuary loop past Blackrock Castle. A few (3) of us added 2 loops of the Centre Park Road/Monaghan Road loop to get to 20 miles. The pace dropped towards 8:20 minute miles after 15 miles as group fatigue set in. The programme I'm using asked for a moderate effort for the last 30 minutes which I interpreted as upping the pace below 7:30 minute miles after I hit 18 miles (2.5 miles approx remaining). Surprisingly the increase in pace shook some of the fatigue off and the next mile went by in 7:21. I kept pushing for mile 20 which improved to 7:01 and with less than a mile to go I decided to push under 7:00 pace finishing the last .7 miles @ 6:47 pace and while my HR was a manageable 162 my legs were pretty much done.
400m to go in Ballycotton - I managed to keep all these guys behind me to the finish line except for David O'Mahony (No 891 at th back) - Looks like I am a heel striker when push comes to shove.Fri 28th Aug 5.12 miles in 42:42 (08:21 pace @ 125HR) - Recovery. Sat 29th Aug 5.24 miles in 40:34 (07:44 pace @ 130HR) - Easy Run. Sun 30th Aug 20.72 in 2:44:50 (07:58 pace @ 130HR) - Long Run. Marathon Training Week # 5/13 - 72.67 miles