My last week of training before taper has a lot of speedword involved. Monday was a long tempo run, so I ran to work again. While 2h04 for 25km was not my fastest performance, I am really happy about how constant it was. No all over the map variations for each kilometer with most kms within a narrow 20 seconds/km range for an average of 4:58m/km. I think that is good.
Tuesday was time for the dreaded intervals. I decided on a 1km interval with 1km rest. I seem to handle those better than the more intense variations and with race day a little over 2 weeks ahead, I want to minimize the damage on the legs. I ran within my goals with speedy and consistent intervals.
Times for the intervals (and rest) were 4:28, 4:29, 4:25, 4:28, 4:23, 4:35 (4:56, 5:08, 5:08, 5:14, 5:00, 5:11, 5:24). Funny thing is, during km 7, I sped up without thinking about it before correcting myself into a recovery pace :)
I think that the one thing I am taking away from my training right now is that I'm getting that much needed consistency. It will be key for me on race day to select a pace I can sustain over the duration of the race and stay within that pace as much as possible.