Russell 2011 by Russell_Nimbus

• Drop Down Week and perhaps a PB at the end of it?

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  Feb04201110:12 a.m.

  Where did the extra pace go? I think I tired myself out last weekend. Not surprising after nearly running 23 miles on Saturday! This week has two major targets - The Mad Dog Southport 10K which I hope to get a PB at and a 17 mile training run with 15 at marathon pace. I decided to enjoy a drop-down week and miss a few training runs so overall it will be a low mileage week. That will help with the tiredness, lethargy and sore calfs! Besides it's all gone so well so far so why not take out  a little injury insurance?

   

  Tuesday. Plan: 7 miles. Hill reps -10 Long hills.
  7.86 1:07 8:31/mile.

  Ran to club to make up the miles. The hill reps were really hard!

   

  Thursday. Plan: 17m, 15 @ marathon pace.
  15.05 2:05:51 8:22/mile
  2.02 17:40 8:46/mile

  I was out the door at 7 a.m. Ran the first 15 miles faster than marathon pace (8:25/mile) and the last 2 slowly mainly because I was knackered! It was really hard but perhaps that was because it was so early. Anyway really pleased I managed it as it was a key training session.

   

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  Comments (2)

  • Alaistair 'Top effort Russell...reckon would've had my work cut out to keep up for 15 miles!!! What's your pace plan for Edinburgh...would you be running at a similar pace? Perhaps I may have some company for a few miles?' added 4th Feb 2011

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  • man_in_the_stand 'Fantastic running Russell.' added 4th Feb 2011

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