Well, miles that is, this week. A steady increase in the weekly miles as I work towards the Dublin marathon and some fairly good tempo runs. This week I was working on Tuesday, so Gary O gave me the speedwork session on facebook and I did it in the morning before I went flying. 5x800's and I did them at a steady 2.45 pace, with a easy 5k run cool down.
On wednesday I decided to do my tempo run instead of Thursday as per Gary's program. I headed out at what was my easy first mile and didn't look at the pace. It was a 7.05, so I thought I would run the tempo 30 seconds faster, at 6.30 pace and see how long I could maintain it. At 6 miles I was feeling good and the average pace was 6.25. I was sipping from a bottle of water I had with me, I am finding that being hydrated, even from the first few miles of running is improving my performance, even over fairly short mileage runs. I am signed up for the Frank Duffy 10 mile in the park this Saturday, so I kept the pace for the 10 miles to finish at 1.06. I was pretty happy with that, as I have never raced that particular distance before. I know that you would expect to run the race at a faster time than training runs, but if I can repeat that on Saturday I will be very happy.
Thursday evening we had a photo shoot to be included in this Thursday's Irish Independent fit supplement. After, a few of us decided to do a run. We headed out for an 8 mile at about 7.30 pace. At the start I found this easy pace a bit slow and kept speeding the pace, but the lads kept reeling me in. By the end of the 8 miles I was glad they did, as I was feeling the effect of the previous nights fast run on the legs.
Friday was an easy 7 miles at the 7.30 pace. On Saturday I decided to do my long run as I had to be up for work on Sunday at 4.30am and had a pretty long days flying, so i knew i would be in no mood for running big miles on Sunday. I went out not sure what distance I would do, but a minimum of 13 was on Gary's plan at 30 to 45 seconds slower than target race pace. I was doing a loop which passed my house a few times, and extended the first. It rained heavily on the first lap, so after 10 miles I popped into the house and changed my top and shorts and set off again. I am trying to up the distance without using gels, just drinking water and lucozade sport for carbs and salt. I kept well do the 30 secs slower pace and ended up with 20 miles done at the steady 8 min pace, and felt tired after the 56 miles in the 6 days, but surprisingly ok after that particular run.
Sunday, as anticipated, I took as my rest day, which surprised the wife, and today it was my Princess Kayleigh's 8th birthday, so after work it was straight home and then off to the party, home for dinner and cake, and shortly off to bed, so no run today either. I can't remember the last time i didn't run for two days, but it should stand to me at tomorrows speed session, and an easy week in preparation for the 10 miler on Saturday will be no harm.
The gang from the club all did brilliantly at the local Duleek 10k so well doen to them all, I was disappointed to miss it.
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