I had always planned to start my Marathon Paced Sessions from the start of September at a 4:30 target pace in order to make my 3:10 marathon goal. I never thought that it would be easy so I was happy to be able to start and while I did not make my target pace for each km, it was close enough that I think I can work up to it over the next few weeks.
This morning I had a 3km warm up, 5km at marathon pace and a 6km cool down. I noticed 2 things
1. When I was running at my target pace I was just inside my Lactate Threshold of 177 bpm. Hope fully this will go down as the weather cools further and I get better at it.
2. It took me 5 slow km to get my heart rate back inside my MAF of 140km.