As recovery continues, it seems I am finding it difficult to come out of marathon mode.
I know I should start to focus a bit more on some faster pace stuff, but when the weather is so good as it has been this week, I just want to go out and take advantage of it. This, combined with the habit now of high mileage (relatively speaking compared to some), saw me clocking up 60 miles this week.
Monday was an easy 10k recovery after Sundays 16 miler.
Tuesday I decided to try and up some tempo speed. I started off with an easy 3 mile warmup, and then set off at a 6:30 pace hoping for 6 miles. The first mile was very tough, as I checked the watch, I couldn't believe how hard I perceived the effort to be to keep just on pace. It felt like I was running closer to 6 minute pace. Mile two I was starting to re-evaluate how long I was going to be able to maintain the pace, and was beginning to consider breaking it into 3x2. I pushed on for three miles, and the effort got a lot less as I settled into the pace, and my breathing rhythm adjusted. By mile 5 I was cruising along, and upped the pace a bit. On mile 6 I decided to try for a sub 40 10k, and I just tipped in at 39:57 on the watch. I was very happy with that, it had been a while since I was able for a sub 40. The funny thing was, at 6:30, I knew I could have comfortably kept going much further.
Wednesday another easy 10k.
Thursday I went out for some hill repeats. It was a hilly 4 miles to the hill in question, 8 reps was about 1.5 miles. My mistake was forgetting I had to make it home! It was a fairly painful run home with 9 miles for the session.
Friday again an easy recovery, Saturday 9 easy miles, and Sunday two hours at an easy pace, which incorporated a beach segment and some hills. I only did 15 miles in the two hours compared with 16 last week.
I am away to the US this week, so mileage will definitely be less. I have signed up for the Virgin media 10k next Sunday, my first short run in quite some time.
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