Progressive run

After watching an awe inspiring men's Olympic marathon, I decided not to opt for a rest day and get a bit of training in. Went to the spare room and did some weights, worked on my ITB with the foam roller, ab work with the Bosu ball and plenty of stretching and strength exercises. Then hit Moore park for a progression run. The grass was nice and bouncy after the recent rainfall and I ran 8 continuous laps of the 1.2k loop. I used the garmin to monitor pace.
The pace of the laps were as follows:
4.25, 4.17, 4.10, 4.02, 3.58, 3.50, 3.43, 3.24. The legs felt pretty good and I finished off with 6 20 sec strides.
The hot weather (max of 27c) and humidity (55%) & smog never really materialised in the men's marathon which resulted in a group of 8 going throu' the 5km marker in sub 15 pace which is amazing for a championship marathon. I think a lot of the runners pre-conditioned themseleves for a 2.09 - 2.12 finish and were unable to respond when required.
Wanjiru deserved the win after pushing the pace from start. Monners (the expert from channel 7) felt the guys went too early but at half way they were never going to be caught. I thought Rothlin might reel in a few to claim bronze but the front runners kept the pace steady until the finish. The US runner Dan Ritzenhein ran very well to place in the top 10, he actually ran close to his pb. Baldini as usual worked his way up the field from 50th to finish 12th.