2h40 with 3 x 30' @ 85% MHR

A long run in perspective for this monster session where we begin to train at marathon pace. I can't say that I was looking forward to this but then I haven't been looking forward to any of the training runs on this marathon programme really. I was lucky enough to have Laurence to accompany me on the bike and she agreed to carry the water and food bars so that was a one worry less, having to manage a rucksack too.

I set off easily on a cool, damp morning and ran through the forest at around 4'45" pace until the club and then through the forest on the other side of St Germain and up Princess Road. I calculated that with over 90 minutes of effort the usual long loop was going to be too short if I started from the top so I changed my intended rout with a double back to St Gemme before heading back down Princess Road home.

I set off from the top of Princess Road as planned and the sensations were fairly good. I definitely wasn't comfortable at this pace but I wasn't distressed either. It was hard work but manageable. Laurence kept a close look at the watch for the 30' and when she called time, I was almost at St Nom la Breteche after 7.7km of running and an average pace of 3'52" / km. The second interval was going to be harder as I would have to run uphill to start.

The uphill section was hard after this initial effort and the first kilometre was managed in 4'29". I almost gave up there and then but I reached the top of the hill back towards St Gemme and I thought I'd see how it panned out along the flat. My pace went up to under 4'00/km and I carried on. It was easier now but definitely harder than the first interval. I gritted my teeth and ran to the end of the 30' finishing on the uphill just before the flat section at the top of Princess Road. 3'57" / km average pace for this section.

Another 5' recovery and some more water and cereal bars and I set off again. I started on the flat section and after the first kilometre headed down Princess Road where I ran a couple of kilometres at 3'35" pace. The hill up to the Lycée slowed me down but I still covered the kilometre in under 4 minutes and I ran on until just after the club before stopping. An average pace of 3'50" over this section, aided by the downhill of Princess Road.

39.5 km all up in just over 2h52 so an average pace of 4'22" for the session. Pleased to have finished and happy with the distance.