LSR 20 Miles
Wet and breezy when I headed out at 8:45 yesterday morning for the last big run before Cork. Ran my standard 20 mile route – over to Park, three laps of Park, then back from Park. Went into this one undaunted, my thinking was that if I was undaunted by last week’s 17 miler, then why should worry about just three more miles. Easy.
This one flew by. I met a mate halfway through lap 1 who cycled with me to the end of lap 1, ran with me for the full lap 2 and cycled half of lap 3 with me. The chat really helped the miles to tick over quickly. The distraction of watching the City Series 10K also helped break up any monotony.
This I think was the easiest 20 miler I’ve ever done.
The legs behaved really well the whole way round: glute, groin, Achilles, not a whimper from any of these. I didn’t feel any noticeable energy-fade in the later miles. Reviewing my mile-splits later I was surprised and pleased to see mile 17 was my fastest of the day, it didn’t feel any different to other miles effort wise. I wasn’t checking mile splits as I was running, I just kept an eye on average overall pace. Gels on mile 7 and 14.
The legs in the afternoon were a bit tired but already today they feel near back to normal.
So all in all a very encouraging run to bring Meso-cycle 3 to a close.
Mesocycle 1 went like clockwork.
Mesocycle 2 nearly broke me.
Mesocycle 3 got me back on track (I think).
Cannot believe it’s taper time (ok so P&D taper isn’t a walk in the park, but still).
I think my speed has improved in these 15 weeks. However having missed an 18 and 20 miler in Mesocycle 2, I don’t know about endurance but yesterday’s run has me feeling more optimistic.
Only 13 runs to go (maybe 14)!!!
Total 20.01M @8:50
|Week 15 Session Targets||Actual Distance||Actual Pace|
|Recovery 7M @ 9:15 to 9:30 (skipping 6x100m strides) || 7.08 || 9:17|
|PMP 10M with 6M @ 7:55 (replacing VO2max 10M with 4 x 1200)|| 10.23 || 8:14 (with 6.01M @ 7:53) |
|MLR 11M @ 8:45 to 9:00 || DNS || DNS |
|Recovery 4M @ 9:15 to 9:30 || 4.02 || 9:16 |
|LSR 20M @ 8:45 to 9:00 || 20.01 || 8:50 |
|Sessions Completed / On Target / DNS / DNF / Remaining || Miles WTD / MTD / YTD|
|66 / 65 / 07 / 00 / 13 || 41.34 / 83.71 / 664.96|