Just Barts this morning for the 19km tempo on the Shelley Beach route. Plan was to try to run 3:30's not feeling too uncomfortable. Weather was nice and cool albeit with a bit of wind.
Splits went as follows:
3:24, 3:31, 3:34, 3:24, 3:31, 3:28, 3:29, 3:29, 3:29, 3:29, 3:36, 3:32, 3:33, 3:35, 3:39, 3:42, 3:31, 3:34, 3:39
All up, 19.1km in 67:36 (3:32's). In truth, I never felt comfortable running 3:30's. Went through 10km in 34:50 trying to hold on to Barts but once again he was much stronger than me on this long tempo session. After that I was just trying to get home without dropping off too much. Briefly felt much better coming around the Golf Course (the 3:31 and 3:34 towards the end) before the gradual climb of the final km. Barts looking great once again. He's going to smash Berlin.
Makes the idea of running 3:30's in Berlin seem a long way off. Not sure why I struggle so much in these long tempos when the other training seems to be going so well. It is the equivalent of a 1:14:30 Half though so perhaps I shouldn't be so hard on myself pretending that should ever feel comfortable.
Knee was good after plenty of rolling out (and Voltaren) so that's good news. Ran in the orthotics to protect it.
2km warm up and down for 23km all up.
6 comments:
20k is soft. Are you training for a 1500 or marathon?
Ha, I just picked up your VM! One of the world's best drunken messages! Trying to work out how to download it to my blog...
Tom, I never felt comfortable running 3:30's in the build up to the marathon. Believe me, you're in great shape AND IT WILL HAPPEN. Have faith in the taper.
Cheers mate, good to hear from someone who's been tere before.
Very solid splits!!!
You are on fire mate, just get to the line injury free and I guarantee a 2:28
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