Mon – 6 miles (6:44m/m)
Tue – 10.67 miles including club interval session
Wed – 12 miles (6:07m/m)
Thu – 7.43 miles (6:48m/m)
Fri – AM 4 miles (7:02m/m) PM 6 miles (6:38m/m)
Sat – Very AM 1.48miles AM 8.69 miles including Poole Parkrun (15:06 – 1st)
Sun – 13.26 miles (5:55m/m) – progressive run finishing faster than MP
Total mileage – 69.55 miles (6:21m/m)
A reasonably uneventful taper week for me with no real dramas to be seen, lets hope for one more smooth week!
The plan was 70 miles so pretty much bang on.
Tuesday’s short session went well as we used the wind to our advantage along the prom and did the first 10min MP all into the wind which allowed us to do all the 8 x 2min efforts back with the tailwind. Reasonably happy with the pace of the 2min intervals. (See link above for full details)
The other main session for the week was Saturdays parkrun. Was quite up for a confidence boosting blast so I followed my VLM pre-race schedule which includes getting up at 6am to go for a 12min jog to wake the legs up. ( My legs aren’t normally up for running fast in the morning so I trick them into thinking it’s the afternoon by the time I hit the start line 
)
Not the best conditions for racing a 5k fast with quite a headwind round part of the course.I also found myself solo running so all in all I was quite happy with the 15:06 clocking with a slightly slower final mile caused partially due to the wind on the final stretch (See link above for details). So slightly faster than my pre-VLM2011 blast but not quite as fast as pre-VLM2010.
Jacek and I returned to our trusty 1 mile grass loop this morning for a progressive half marathon finishing at a tad faster than marathon pace. Felt quite good but had to put a little more effort in than expected due to the breezy conditions. Inner OCD happy with each mile loop faster than the last 
(See above link or below for full details)
So nothing exciting planned for next 6 days apart from a bit of jogging, 2 miles at MP , a silly haircut and a sports massage.
Will be up at the Expo from Thursday and will be around the Xempo stand at the following times if anyone fancies popping over for a chat.
Thursday 2-4pm
Friday 12-2pm
Saturday 12-2pm
………..lators
Sports Massage – Eamonn Deane
Xempo
Running on June 19, 2013 8:05 am
8.32 Mile in 00:58:01 (6:58 min/Mile)
Will try and say hello on Thursday 2pm ish
Will try and head over Friday to wish you luck – also then buying as much kit as I can justify (quite a lot), as well as missing the evening crowds!
Just out of interest, how often do you go for massages? An interesting topic is if runners do themselves more harm than good in the week before a race suddenly deciding to stretch nonstop, when in reality most of us do far less than we should the rest of the time…
Hey Steve,
All the best for Sunday. I hope you get your target. I’ve been throwing the odd eye in here and you sure deserve it!!
I’ll see you at the start but I wont say hello – I’ll leave you alone (I’ll be in my own world anyway!)
Good Luck
Paddy