20M - double; recovery run & medium long run
5M am recovery run at 7.30-8.00min/M with pack
15M pm medium long run at 6.30 (0-5M), 6.15 (5-10M) & 5.55 (10-15M) with pack
I had a good chat with Ron last night and also a flick through my notes from last year's pre-marathon training. The plan is to hit some good mileages over the next 2 months (100 miles plus). I'm now going to focus a bit more on the quality of my longer runs (rather than just clocking up the miles as I was in December when I was testing myself out at high mileage).
So today's evening run was the beginning. I ran it as a crescendo run, slowly building towards ~10% below marathon pace. The last five felt good and I hit my planned times ok despite the Queenstown Road hill and human traffic in Clapham.
The morning run was a good loosener (a deux) too.
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