Today 20M single, pace 3.50 min/k - 4.30 min/k variable
Upped the distance a little today running to and from the start of the Thames Hare and Hounds Sunday run from Robin Hood Gate, Richmond Park. Start was all rather leisurely, but the pace picked up a fair but from the half marathon mark (Richmond Gate).
Took a couple of energy gels on the run to get the body used to using them ahead of the marathon and all seemed to work OK, in fact they probably did help a bit. Though to get full benefit they need to be taken much earlier on I think, and slower, perhaps every 8k or so for full effect. Going to have some support en route in London so should be able to get 'em dispensed.
Good to get a solid 20 in, even if it was somewhat below race pace for London. I just don't think you can run too many of these long ones full out without risking a niggle or too much tiredness. Think I'll wait until the Finchley 20 in two weeks before really picking it up over that distance. Will be aiming to get that pace up towards 3.30-3.40 min/k and come in somewhere around the 1.55 mark (think the course is a tad undulating).
After this weeks taper and somewhat recovery, time to pick the mileage back up now. Goal next week being somewhere up around 110M ideally.
Had the standard afternoon in Kew Gardens with Carly, full on Sunday Times day, and for the first time ever, The Sun on Sunday. Then headed off to the Porchester Spa for the complete recovery week 'recovery'. Always the perfect place to unwind on a Sunday evening given its open until 10pm. 3 laps of the grade 1 and 2 steam, sauna, Turkish and then ended with the plunge pool at 1 degree above. Perfect. Bed now.