The upper aerobic run in Yoyogi Park last night went pretty well. It was much more even paced than the previous two, just upping the pace a little on the penultimate lap and then throwing in a hard last lap. I ran with Adam again and we did one more lap than on the previous occasions. The hard aerobic segment was 17.1 km and with warm up and cool down the whole run was about 22.5 km in 1:45:11 with an average heart rate of 143 (77%). At times my legs (especially the left, and especially in the last 5 km) felt like they were being taxed, but generally it wasn't hard to hold the pace. I think these are the runs that have been giving me the strongest training stimulus over the past three or four weeks. These are the gift of the Running Fairy.
********* Lap (1.9 km) paces (min/km) ***********
This: 4:14, 4:15, 4:16, 4:16, 4:17, 4:17, 4:16, 4:12, 3:57*
2WA: 4:29, 4:24, 4:21, 4:20, 4:19, 4:14, 4:09, 4:05
3WA: 4:23, 4:21, 4:20, 4:20, 4:16, 4:14, 4:12, 4:12
(WA = weeks ago)
*At the start of this lap I told Adam, "Off you go, see how much you can beat me by!" He beat my about 20 seconds the ungrateful sod ;-) He is going to have great debut marathon.
There were some conflicting comments to the recent pondering on my part about how to do my last long run. I think I will do it on Saturday. About 30 to 32 km at progressive pace. That is, slow for the first 10k, moderate for the second 10k, then lift towards marathon pace over the last 10k.