21M am crescendo run at 7.15 (0-3M); 6.20 (3-7M); 5.55 (7-14M); 5.35-30 (14-21M)
You would have thought a rest day and an evening feeling inspired watching the World Champs marathon would have put my legs in murderous mood for my long run. And I did feel pretty good as I headed out and at 5.55 pace in the middle section I was cruising without pushing, even over the cobbles in Wapping. But it turned into a real grinding, sapping session as I got into the final quarter. By the end I had whole body ache (though no specific tightness), not unlike at the end of last week's 26.2.
I was well hydrated (before - though I think I should start adding refuelling mid-run now) and I didn't go that hard early on (though a bit harder than sometimes). The final segment still held together just about ok despite the struggle.
Along the canal I hit 5.35-5.30 despite the obstructions and little rises at locks. The segment through Angel is always slow so I ignored the time and just tried to keep as much rhythm as I could. And the last mile and a half (up the hill from the canal home) was slower, but at 5.55 is faster than I usually manage when running at 5.30 effort.
I am now an immobile wreck.
I've run 117 miles this week (in six days of running)... These are the weeks that might bring a solid time in Frankfurt into reach.
You would have thought a rest day and an evening feeling inspired watching the World Champs marathon would have put my legs in murderous mood for my long run. And I did feel pretty good as I headed out and at 5.55 pace in the middle section I was cruising without pushing, even over the cobbles in Wapping. But it turned into a real grinding, sapping session as I got into the final quarter. By the end I had whole body ache (though no specific tightness), not unlike at the end of last week's 26.2.
I was well hydrated (before - though I think I should start adding refuelling mid-run now) and I didn't go that hard early on (though a bit harder than sometimes). The final segment still held together just about ok despite the struggle.
Along the canal I hit 5.35-5.30 despite the obstructions and little rises at locks. The segment through Angel is always slow so I ignored the time and just tried to keep as much rhythm as I could. And the last mile and a half (up the hill from the canal home) was slower, but at 5.55 is faster than I usually manage when running at 5.30 effort.
I am now an immobile wreck.
I've run 117 miles this week (in six days of running)... These are the weeks that might bring a solid time in Frankfurt into reach.
Posts
No comments:
Post a Comment