29-09-2018, 11:20 AM
Hey there, marathon is 3 weeks from tomorrow (Sunday).
I couldn't do ParkRun last weekend (logistical issues!) so instead did a 15k on rolling roads as 4k marathon pace (3:43) followed by 1k float (4:00) x3. Weather nice and cool so heart rate never got over 140.
This week I did 8x800 off 200 jog (2:36-2:40 on the 800s never feeling too taxing) on the Tuesday, and then a 40 min tempo run on Thursday, peaking at around 10k pace (3:20ish) for 2k in the middle.
Today I did a steady ParkRun (16:50 - through 2k at 6:25 but legs were very tired so I pulled back to cruise home at 3:20-25) then went straight into 6k at marathon pace (3:43) which felt incredibly good (HR under 140).
Aiming for 30k tomorrow including 3 or 4x5k at marathon pace... if you think that sounds like a decent plan?
Weight is stable at 76kg.
Jamie
P.S I had some slight pain/ache in the top of my right foot during my long run last Sunday (20k steady with a few fartlek k's at 3:30ish as feeling so good). Saw chiro this week and some of the tendons were jammed up, plantar fascia v. tight as well as ITB. I passed the tuning fork test so prob not a stress fracture (at least not yet..), but need to keep a close eye on it. He released everything and after a full rest day yesterday there was no pain this morning in the park session or walking afterwards. Im going to do the 30k tomorrow on a loop course (and mainly off road) and bail out if I feel anything.
I couldn't do ParkRun last weekend (logistical issues!) so instead did a 15k on rolling roads as 4k marathon pace (3:43) followed by 1k float (4:00) x3. Weather nice and cool so heart rate never got over 140.
This week I did 8x800 off 200 jog (2:36-2:40 on the 800s never feeling too taxing) on the Tuesday, and then a 40 min tempo run on Thursday, peaking at around 10k pace (3:20ish) for 2k in the middle.
Today I did a steady ParkRun (16:50 - through 2k at 6:25 but legs were very tired so I pulled back to cruise home at 3:20-25) then went straight into 6k at marathon pace (3:43) which felt incredibly good (HR under 140).
Aiming for 30k tomorrow including 3 or 4x5k at marathon pace... if you think that sounds like a decent plan?
Weight is stable at 76kg.
Jamie
P.S I had some slight pain/ache in the top of my right foot during my long run last Sunday (20k steady with a few fartlek k's at 3:30ish as feeling so good). Saw chiro this week and some of the tendons were jammed up, plantar fascia v. tight as well as ITB. I passed the tuning fork test so prob not a stress fracture (at least not yet..), but need to keep a close eye on it. He released everything and after a full rest day yesterday there was no pain this morning in the park session or walking afterwards. Im going to do the 30k tomorrow on a loop course (and mainly off road) and bail out if I feel anything.