17th October
Ran 7 miles at 7.24 pace. HR
160.51mins28seconds. Last big tempo workout of this training cycle.
18th October
Jogged 7 miles at 8.51 pace. Was
content to take it easy coming only 14 hours after my previous workout. HR 141.
19th October
Rest
20th October
Did my little bit with Mallow AC
helping out on their open day. It was good to chat to various club members not
having attending a training session in a while. To be honest it will be a while
after the marathon before I get back into the sprint and speed sessions that
are a excellent part of their training sessions. I will need to get plenty of
work in there if i want to get under 70 minutes for the Dungarvan 10 in January
2013. Mind you I did miss the visit of David Rudisha later that evening. Some
of the club members got photographs with the great man himself. They even got
to hold his medal!!!!! An opportunity missed
My immediate focus is only 9 days away. Did 5
miles and 5 X100 strides at 7.39 pace if only to keep my mind off what is
looming ahead. Hr 142.
5 miles with 5 X0.1 strides. 7.39
pace. 42mins.04secs
21st October
Did my Sunday morning run with Mallow
AC. This was the last the long run before Dublin. This is a busy 3 weeks for
marathon runners – Frankfurt (best of luck to Aidan and Pa), Dublin (to many to
mention but best of luck to Elaine, Caroline, Jim, Tony, Colie, Dermot, Noel,
Barry and anyone else I have left out) and Paudie in New York. It was a
fabulous morning- really beautiful. Did 10.60 miles ,was happy to leave it at
that with last 3.6 miles at pace- 7.50,7.33,7.10 and 7.06. Hr 148. Didn’t see
the point running another 2.4 miles and besides I was enjoying the post run
chat with some of the lads.
Total mileage for taper week 2 - 30 miles.
Wednesday 7 miles, Thursday 7 miles, Saturday 5.5 miles, Sunday 10.60 miles
Just mind yourself from now Cathal. You have hit form at the right time 3:30 is on. Stick to the pacers and you will be fine.
ReplyDeletegood luck on monday, you're well set for it.
ReplyDelete