Wednesday - 9.35 miles easy (7:55) - uneventful
Thursday - 12.21 miles easy (7:54) - uneventful
...both of those were nice low HR runs (138 & 140)
Friday - 9.46 miles at 7:07 with 6 miles at 6:43
...a little off my 6:40 goal, but the 6 were up/down/up, so OK
...felt better this week than last
...HM is in 15 days. It's gonna be tough to do 1:27:30 but I am close
Saturday - went long today instead of tomorrow
...21-22 miles was the plan.
Picked a 3 hill course, with big peaks at 6, 10.5 and 14.5. Goal was easy (8ish pace) with maybe a few MP (7:06) miles towards the end if I felt good.
Steady climb to peak 1 (mile 6) at 8:05 pace
6-10.5 was down and then up even further, did that at 7:56
10.5-13.5 was down and that flew by at 7:28
Next mile was steep & slow. 400' up in about 1 mile - 9:05
...this was up the backside of the dish, from Alpine Rd.
Then a big mile down at 7:27
15.5-20.5 were rolling at 8:04
Then I decided to do a fast mile....
...aimed for 3 hour pace (6:52)
...managed 6:53, without too much trouble
Easy final .5 mile to recover
22.01 miles overall at 7:54
...2 hrs 54 mins 22 secs - which is a long time to be running
I am pretty sure I could have done another 4.2 in 35:38 (about 8:30) so I could have done a 3:30 marathon today! So I am convinced that a 3:20 in Edinburgh should be very achievable, and I have a good shot at getting much closer to 3:00.
Here's the elevation from today....
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