3 - 2 - 1 again - Marseille style

I convinced Laurence to run with me this morning which was no mean feat. She had a day off yesterday, recovering following Sunday's race but after my lovely run yesterday morning, I wanted to show her the nicer side of Marseill down by the coastline and the scenery towards the calenques.

We ran slowly through town while we both warmed up and then I left Laurence at the end of the harbour to run my intervals as programmed in the marathon training. I was running my 3km, 2km, 1km off 3 minutes then 2 minutes recovery and I was targetting the same times as last week (11:30, 7:30 and 3:30)

The intervals went as follows:

3:39, 3:50, 3:42 = 11:11
3:32, 3:48 = 7:20
3:33

So I wasn't quite as quick as last week but I ran the final interval better and was more consistent overall.

I caught Laurence back up along the Prado and we ran back together.


16.9 km all up in 1:23 or an average pace of 4:56 / km.

Recovery run

When I left the hotel in Marseille this morning for the recvoery run, I knew it would be tough. The familiar ache from the thighs and the speed that I could manage was pathetic.

I didn't force it and ran down to the old port as fast but as comfortably as I could manage. I was running at 5:05 - 5:10 pace and it felt fast enough. It was one of those days when you've accumulated so much fatigue that you just can't go any faster as your body won't let you.

I enjoyed the early morning sunshine and the relative quiet of the city as it awakes. I ran past the old port towards le Pharo palace at the end of the harbour.

The sun was cooler than yesterday and as I ran I began to feel better about myself and the city. I ran past the Pharo and along to the Vallon des Auffes where the famous Bouillabaisse restaurants (Fonfon and l'Epuisette) are situated.

I was running at 4:25 pace now and feeling a whole load better. I coasted back to the hotel much fresher and more relaxed than in the previous few days. A good run.

13.4 km all up in 1:01 or ana verage of 4:35 / km.