Ran 87k for the week, consisting of 17k of running at Threshold or faster and 70k of very 'easy' running.
And what I meant with easy is in fact, really really easy, something like 5:00-6:30 min/km on my easy days. Coach's guideliene for easy runs is 5:00-5:20 but for some reasons I can't go any faster these days. My legs are tired all the time. I felt like a boxer leaning on the ropes in a boxing match. Just holding on to survive (running at slow paces), with an occasional counter punch when feeling strong (1 good run per week).
Did 1 full workout and 2 little sessions:
1) 9k hard + 10x100 hill: Coach is really old-skool and basically only uses two pace terms, namely either hard or easy. With such opaqueness, I just ran the pace that I feel is appropriate for that distance. Did the 9k in 36:55, average 4:06 (according to GPS); Struggling with side stitch in the second half. All in all, not a bad effort considering I did a 29k long run the day before (36 hours rest)
2) Thursday's program calls for 15-15-8 hard, but only managed to complete 15mins @ 4:02 pace due to heavy rain. I asked Coach whether I could repeat the same session the day after, but he said no and was against me making up session. I had to beg him to give him a short make-good session. The next day, I did a little workout of 2x8mins hard (4mins rec). I covered 2.1k in each of 8mins, pace about 3:50 min/km.
For some reasons, I am struggling to run under 3:50 pace in the last couple of months. Lactic acid always rise very quickly everytime I want to run faster. Bear in mind that intervals in the program are never shorter than 5 minutes and recovery never longer than 90secs. I think my brain probably takes a conscious decision to prevent me running any faster since the intervals are long and recovery are short.
Next week, I will be running my virgin 3000m track for over 35s. Honestly, I think I would be lucky to run under 11:45 since my fastest interval pace is only 3:50 min/km. Coach doesn't schedule any 3k-paced work in his program. I can see myself to be flooded with lactic acid due to the absence of short, fast intervals. But I don't really care since it is just a part of training and marathon is really what I am training for.
Still struggling with sore hips (I think it is pirofirmis). Have been using foam roller and tennis ball to work the ass. Found Myrtil exercise on internet and I shall give it a try.