23M am crescendo run at 6.45min/M (0-7M); 5.45 (7-15M); 5.30 (15-23M)
This will probably be my last hard, properly long run before race day. I'll have time for one more at 18ish miles maybe, but nothing like this.
I did it properly and pre-fuelled (early morning Yazoo), primed myself with coffee and Lucozade and took some more Lucozade at about 14 miles. My last session was on Thursday morning, so that also helped me feel pretty good from the get-go... even if the first segment didn't come out very speedy.
Once I decided to pick the pace up at 7 miles, I found I was running comfortably at under 5.50min/M. Sometimes by the time I get to the next pick up in pace (at 15 miles today), I find that I've already been straining a bit to maintain my pace, but today I was cruising really nicely at under 5.45 pace. And I found I was able to keep a nice relaxed style/rhythm while upping things to 5.35 pace and then while I slowly increased it to 5.30ish.
I had a bit of a stitch threatening for the last two miles. Not sure why. Other than that, I was pretty pleased with the run. Not an eyeballs out effort (mainly down to the stitch making me back off a bit at the end), but the final 16 miles were all at 5.45min/M or less and I was managing to build the speed as the miles passed.
A good end to a 120 mile week.
This will probably be my last hard, properly long run before race day. I'll have time for one more at 18ish miles maybe, but nothing like this.
I did it properly and pre-fuelled (early morning Yazoo), primed myself with coffee and Lucozade and took some more Lucozade at about 14 miles. My last session was on Thursday morning, so that also helped me feel pretty good from the get-go... even if the first segment didn't come out very speedy.
Once I decided to pick the pace up at 7 miles, I found I was running comfortably at under 5.50min/M. Sometimes by the time I get to the next pick up in pace (at 15 miles today), I find that I've already been straining a bit to maintain my pace, but today I was cruising really nicely at under 5.45 pace. And I found I was able to keep a nice relaxed style/rhythm while upping things to 5.35 pace and then while I slowly increased it to 5.30ish.
I had a bit of a stitch threatening for the last two miles. Not sure why. Other than that, I was pretty pleased with the run. Not an eyeballs out effort (mainly down to the stitch making me back off a bit at the end), but the final 16 miles were all at 5.45min/M or less and I was managing to build the speed as the miles passed.
A good end to a 120 mile week.
Posts
No comments:
Post a Comment