20M long run at 6.30min/M
My longest run since the marathon today. I took it pretty easy after a speedy, hard week. My quads can still feel some ache my last session - which I see as encouragement that there's more to come from them. But I felt pretty springy in my new Brooks Adrenaline GTS 10s (the last of my stockpiled stash of these - I bought a load of them pre-marathon so I didn't have to start wearing a new model in the build-up).
I ran with my GPS to help me with distance, but didn't worry about my speed. I headed out at 6.45min/M or thereabouts and ended at about 6.15min/M.
It felt great. You can't beat a gentle long run. Especially when combined with a gorgeous windy sunny day and a bit of sightseeing: I took in both banks of the Thames around Westminster, Trafalgar Square (twice), Buckingham Palace (via Birdcage Walk and The Mall) and Whitehall (twice) along the way. Sunglasses ESSENTIAL, not least to ward off the dastardly plane tree detritus.
Posts
bloody hell - 'gentle 30m at 6.30' you're in great shape...
ReplyDeletehave you read 'the road to athens' by bill adcock? he trained a bit like you, will post it to you if not
duncan@streamuk.com
*20m
ReplyDeleteHi Duncan,
ReplyDeleteMy legs are feeling surprisingly good post-marathon - though I still need to work on my basic speed. I've not read the road to Athens - though I am a bit PDA runningbook addict.
Rich
send me your address via email and i'll post it (seeing as i never get to the track...)
ReplyDeleted