one for morning and the other for evening.
My morning training consisted of a 5 K jog and lying pull-ups.
I did this before breakfast.
The main purpose was to relax my leg muscles
that had been significantly fatigued from over 30 K run this past Sunday,
but that was then slowing recovering.
My evening training focused more on keeping the regular marathon pace on the one hand,
and on increasing my ability to suddenly change the pace when necessary.
I did alternate Ks at my full marathon pace and my half marathon pace.
I wrapped up the evening training with 100 M sprints.
I aimed for five sets, but felt a sharp pain in my right hamstring in my third rep,
so I quickly called it quits before doing the fourth.
At this stage of training I didn't want to take any risk.
The result of today's evening training is as follows:
Warm Up: 1 minute jog
1st K: 5:16
Rest: 30 seconds
2nd K: 4:33
Rest: 1 minute
3rd K: 4:55
Rest: 30 seconds
4th K: 4:49
Rest: 1 minute
5th K: 5:07
Rest: 5:17
1st 100 M: 15.02
Rest: 2 minutes
2nd 100 M: 14.69
Rest: 2 minutes
3rd 100 M: 17.96 (pain in hamstring)
Cool Down: 2:50
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