Still haven't done a 30k run, but through some easy work yesterday + a stride on the treadmill, I got it done - 104kms for the week.
So here's what it looked like -
Thursday: Run to & from Gym (track) to warm up & cool down. Speedwork "ladder" session (it must have some sort of wanky name, it's not an original workout) of 100/200/300/400/3/2/1/2/3/4 @ 3:00 m/km pace (18/36/54/72) with a jogging recovery @ 5:00 m/km pace (30/60/90/12) of the distance just covered. 4.6km covered on the track (2.5 @ effort) + 6.6 round trip to & from the track.
Friday - early run through Spotty/Yarraville/Seddon, taking in the usual climbs. Easy effort, 12.25 kms in total.
Saturday - am. 5.5 kms on the treadmill, including 3 x 1km intervals @ 3:54 m/km , which is my goal marathon pace. Very comfortable - jumk miles of sorts.
pm - race day. Easy warm up of about 2.2 kms, then a 1500m race. Aside from last Saturday's 3K, this was probably my best effort for the season. I finally managed to crack a 4:30 (4:28:XX I think) after an evenly run race (3rd lap probably the slowest), something that I'm doing is working. Followed that up with 2 laps of the river from the track (2 separate runs). Total for the day is in the vicinity of 15kms or so.
Today - long easy run down to Apex Park in Altona, and back through Willi to home via Melbourne Rd. Ran mostly on the road (grass rather than footpaths where there was no road) to see how the Lunartrainers felt as I plan to run Canberra in them, and they ticked many boxes. 29.4 kms in 2:09, average HR of about 133, so a very comfortable (albeit flat) run indeed. Got a very good massage (ie it friggin hurt!) and the legs feel fantastic.
Last week of freedom, best to utilise it!
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Congrats on the ton! Back to the working grind for you shortly, so another few days of GOOD solid training before those kids start arriving on your 'door step'..
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