Monday
Rest Day
Tuesday
Time: 6pm
Weather: Overcast. 11c.
Pace/Type: Easy
Course: Home. Road.
Shoes: Invo-8 Road-X 255
Clothes: SS top. Wind jacket. Shorts.
Distance: 4.23 miles
Time: 41:06
Comments: Energy levels back up. After 1.5m I was able to settle in to a nice vein of form. I noticed that I couldn't hear my footsteps, it was light and fluid and I knew I was 9m/m or under, which I was also able to maintain and enjoy, it didn't feel difficult. It seemed that as long as I concentrated on keeping my core still and upright, my legs would do the rest. If I could maintain that form until race day, 13 miles would go by a lot easier.
Wednesday
Time: 7.30pm
Pace/Type: Tempo
Course: Home. Road.
Shoes: Invo-8 Road-X 255
Clothes: SS top. Shorts.
Distance: 4 miles
Time: 35 mins
Comments: Was able to recreate the same form which I found on Tuesday, which was great. Much more enjoyable and manageable pace. Next day although tender in the left shin, no signs of injury.
Rest Day
Friday
Time: 7pm
Weather: Overcast. 8c.
Pace/Type: Speed
Course: Home. Road.
Shoes: Invo-8 Road-X 255
Clothes: SS top. Wind Jacket. Shorts.
Distance: 4 miles
Time: 36 mins
Comments: Wasn't really looking forward to it, but found I had more than enough energy for it and could have really put more effort in. I tried intervals of 15 secs full pace followed by 45 secs recovery.
Saturday
Rest Day
Time: 9.30am
Weather: Raining. 3c.
Pace/Type: Race Pace
Course: Home. Road.
Shoes: Invo-8 Road-X 255
Clothes: Wind Jacket, LS training top, shorts
Distance: 6.5 miles
Time: 58:04
Comments: Was easier than I expected. 6 miles at race pace of 8:45. I found mid way through that my breathing was steady and not strained. Same as monday, as long as I kept my core still and upright, my knees closer to my centre of gravity and lower legs relaxed, I could achieve 8:30/8:45 without a problem.
Total Mileage: 18.73 miles
