Marathon week and given how good I felt at London and how well I performed on less than ideal preparation, I tried to replicate as best I could what I did that week...


Mon 20 Sep           
7:07pm  8 miles including 3x1600m (2mins).   4:54, 4:56, 4:53.  Before London I did 3 miles at marathon pace with the group.  Tonight they were doing 3x1600m off 2mins at 5 min/mile pace.  Was just told to sit in and follow but not to go much below 5 min/mile pace, the idea was to feel good and feel easy.  Andy and James Bailey were at the front and stayed at that pace

Tue 21 Sep 
2:48pm  6 miles
7:37pm 8 miles.  Started the depletion phase of the carbo-loading diet and even went as far as eating exactly the same meals I at on London week.                

Wed 22 Sep           
7:15pm  6 miles including 8x300m VERY easy (100m jog), 14:19 warm down (1.71mi)  54, 52, 52, 53, 52, 51, 51, 51.  Before London, it was 8x400m (1min) in 68s.  The group were doing 300s tonight and I just ran the same pace.  Didn’t feel too good even at this pace having not eaten carbs since Monday.

Thu 23 Sep 
11:04am 5 miles.  Back on carbs after the run.  Flight to Toronto in the afternoon.

Fri 24 Sep   
REST DAY.  Woke up with a headcold.  Nothing on my chest though so not overly concerned.                         

Sat 25 Sep  
10:49am 4 miles.  Still full of cold.

Sun 26 Sep 
4:15am 2 miles pre-race loosener. 
6:46am 30 miles including Toronto Waterfront Marathon (18^th, 2:23:41, 26.57mi, 5:24/mi).  Race splits from Garmin: 4:56, 5:15, 5:13, 5:21, 5:22, 5:34, 5:30, 5:22, 5:25, 5:43, 5:29, 5:25, 5:22, 5:29, 5:23, 5:25, 5:25, 5:24, 5:21, 5:17, 5:24, 5:14, 5:23, 5:24, 5:49, 5:43, (4:55).  See race report.

Weekly Mileage: 67