I had quite a good 5-miler too :o)

Unlike Leon, I didn't run a PB at the Centurion Grand Prix 5-mile race yesterday. But I DID run a PB for the current series, break 40 minutes for the first time in over a year, and persuade my head to let me run sustainedly at lactate threshold.

38.45, with reasonably even splits. The 7.45mm average pace is slower than my current half-marathon PB pace, so I don't expect to pull any rabbits out of hats when we go back to Draycote Water for the Mick'n'Phil Half-Marathon next weekend. I do, however, intend to front-load this week's training, have a micro-taper, and give it my best shot :o)

I'm very pleased at how smoothly I recovered from the Draycote Water Marathon. My legs were slightly leaden on Tuesday and Wednesday, but I had no other ill effects and certainly no longer get any of the metabolic disruption that's commonly associated with marathon-running.

Last week's training:

Total Mileage: 73.05 miles
Profile: 6.84% racing at an average pace of 7.45mm, 93.16% easy running at an average pace of 9.53mm.
Longest run: 14.12 miles at 9.47mm pace, on Thursday.
Niggles: Still got a slight twinge under my left 4th metatarsal head, though it has improved over the week. And I took a tumble 11.5 miles into Thursday's run which took the skin back off my newly-healed left knee and left me with scuffed palms and sore upper arms.
Sofa-spud days: Saturday.