Another longish session today. The brief was 2 miles warm-up, then alternate between a mile at MP followed by a relaxed mile stopping at 10 miles (all up 4 miles at MP). I ran my local loop and added a bit on at the end and the flats/downhills all seemed to come in the right places! My splits for the miles were:
5:34, 5:40, 5:41, 5:31
All up 16.4km in 1:04:12 (3:55/km pace). Nice change from imperial to metric right there...
I didn't feel that good on the efforts to be honest. I seemed to be working a lot harder than you should be running at MP. You need to be comfortable running at your target MP - almost like you're jogging along. Today it didn't feel like that at all...
Finally, Dad left at lunchtime to fly back to the UK. So the socialising should be more scarce in the final 3 plus weeks to the marathon...a good chance to catch up on some sleep!
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