I did my 12Kms yesterday. The first long run in a series of long runs that will culminate into a 26Kms (shudder, shudder) long run two weeks to the marathon. I actually covered 13.5Kms including the warmup and warmdown in 1hr 17 Minutes. My 5K pace was 29Mins and I am glad because I know I have to slash at least 10mins from that. And I think I am good for it. I also tried changing my gait - or posture if you like: I am trying to rum more upright and using my shoulders to sort of dance or swing forward like Catherine Ndereba. In this sort of motion, I try to involve my shoulders in propelling my body - as opposed to leaning forward and placing lots of load on my forelegs. I am trying this because I am suspecting that my running style could have something to do with my regular soreness after workouts. I dont know but I have friends who can run without being sore after the run. Or they are lying.
I decided to follow the One Hundred Pushups program for strength during my rest days and I have already done my day 1 and day 2 since I can do 30 pushups at a go. Its what is making my knuckles burn because I do my pushups on my knuckles. Today I did 12+12+10+10+12=56 pushups with 60seconds rest in between.
It is a six weeks program and its quite interesting because I was almost breaking to sweat by the time I was doing the last 12 pushups.
Tomorrow I will go for my recovery run. Fat will burn. Speed will increase.