6 x 400m

Yesterday I just did the short run to the gym and back (2.5 miles in all) and the normal weights session at the gym.

Today was a light interval session. The 400m intervals were covered in 80 - 90 seconds. I have done them faster before but my legs are probably still a bit tired from Sunday's long run.

Just one more quality session now and then the race on Sunday.

16 mile run

Yesterday I did 3 miles in 19:50 as a pace run.

Today was a two hour run. My target was to cover 16 miles and I did them in 1:59:10! That is just under 7.30 min/mile pace.

My 4 mile splits were:

29:00
29:45
30:00
30:25

This is the farthest I have run since my last marathon over 10 years ago so I am pretty chuffed to have done it at a decent pace.

Now a week of tapering ready for the half marathon on Sunday.

8 mile tempo

I managed to squeeze in three more runs while on holiday.

On Sunday I did a two hour run. This started off great until I hit a killer hill at about 5 miles. It led up to a medieval village called Populonia and the views were lovely but it was about a mile of steep climb. I enjoyed the run down but then ran out of water. I had to go back to our mobile home early, take a swig of liquids and then do the last 10 minutes of running around the campsite. I probably covered 15 miles in all.

On the Tuesday I did a recovery run of just over four miles and on Wednesday I did 4 one mile intervals. I probably did them at just under seven minute mile pace.

Yesterday was the journey back and today was the 8 mile tempo run. It was hot but I managed to set an 8 mile PB.

7.15
7.15
6.55
6.40
6.45
6.35
6.55
6.35
54:55

This is bang on 3 hour marathon pace so I am now one third of the way there!

55 minute tempo run

Lovely early morning run around random Tuscany roads. 30 mins at an easy pace, 20 mins at a faster pace and 5 mins easy. I think I ran about 7 miles all in all.

Another day off tomorrow and then a two hour run on Sunday!

4 miles slow

Gentle run exploring the west of Bologna. Found a river to run along and a play area for the kids to try later. Running is a great way to nose around a new area as long as you don't mind going back on yourself sometimes.

After about 3 miles I felt fully warmed up and my legs just wanted to fly but sadly I had promised the wife it would be a short run.

4 x 1 mile

No time for a recovery run as I am going on holiday tomorrow. I managed to keep the times quite consistent.

6:25
6.20
6.40
6.20

My next run will be on Thursday in Italy!

10 miles race pace

An awesome 10 miles in the sun this morning. I was supposed to be taking it easy but I couldn't help myself and ended up setting a 10 miles PB.

7.30
7.25
7.05
7.00
7.05
7.00
6.45
6.40
6.55
6.25
1:09:50

If I can keep this pace over 13 miles in three weeks I will smash my Half Marathon PB.