Week 13 – Lucky for me.

Week 13 – Lucky for me.

Sunday: Training Marathon, 42.23km, 02:59:49, avg 04:15 km pace
Monday, Medium run, 26.12km, 01:55:00 avg 04:22 km pace
Tuesday warmup + intervals, 21.9km, 01:34:00, Intervals were pyramid avg 03:37 – 03:21 km pace.
Wednesday Hills, 21.2km, 01:37:00, avg hill laps 04:12.
Thursday, Medium run, 25.83km, 01:51:37, avg 04:19 km

Total 09:56:49,  137.08km  (85 miles)

I set out for my long run at 06:45 determined to make it a good one.  For once I’m lucky with the wind which seems to gain strength in my favour (ie not very strong on the first half into it and the stronger in the 2nd half on my back).  I keep a good relaxed pace for the first half and then decide to try and do a full marathon.  As I approach the last 10k, I run along my 5k training route..  I’m used to running fast along this route so it helps me pick up my speed.  I knock back a few wine gums to help with some nutrition and work out that with a push I can make this a sub 3 training run.   The final k’s are strong and I just manage to dip under the 3 hour mark – in training.

Monday felt ok after the big run the day before, it got a bit hot for the 2nd half so I started to suffer.  I weighed myself after the run and the next morning and I had put on 3kg overnight – so I suspect I was dehydrated.

Hill session was good on Wednesday, the first time I had done it for some time.  I did part of the run with another runner and we had a good chat there and back.  I think Hill sessions are great for strength and during the session it showed that I had not done them for a while.

Thursday was a early morning run in near ideal conditions.  Slightly slower 2nd half but good all the same.  The rest of the week was taper for my 20 miler on Sunday….