Thursday 4th January

5.5 miles @ 7.25 p/m: BVH pyramid reps:

1m warm up @ 7.51 p/m
400 m @ 5.52 p/m
800 m @ 6.50 p/m
1200m @ 6.20 p/m
1200m @ 7.24 p/m
800m @ 6.17 p/m
400 m @ 5.55 p/m
1.5 mile warm down @ 8.42 p/m

Good pyramid training session at Bourneville Harriers, along the Bristol Road. It worked various muscles being on variable gradients and was done at full tilt. Felt good afterwards, probably the effect of a good few recent runs, although I have a sore left shin - possibly the product of a kick from Daniel!

Chatted to Sean and Paul at the club afterwards and it wise to re-evalaute my targeted marathon time. A prediction sheet cites a 45 min 10K time to translate to a 3.25 marathon. I've done a 41.5 min 10km race so perhaps I should be targeting a 3.30 marathon, and training accordingly. Infact the RW guide puts between two stalls. I fit in with the 20m 5km, and 41.30 10km race pace, although this predicts a 1.32 1/2 mthon and 3.11 marathon (of which I'm not capable of!). Perhaps the best guide is my half martahon time (being 1.39) which, as 1.41, translates as a 3.30 marathon time. I guess this further validates training for a 3.30, rather than a 3.45 marathon this spring (unless I go for the more comfortable option!)

This translates then for training as:

Marathon pace = 8 mins p/m
Easy / Slow pace = 9 mins p/m
Threshold pace = 7.10 - 7.30 mins p/m

New Forerunner 305 arrived - hope it's easy to work!