Sliding Back

Over the last few weeks, mileage had been steady at around 40+ miles.

This week was quite a bit less, although on the plus side, the few workouts I did we're fairly positive.
Monday I didn't get to run due to an early start at work. There is a careful balance with early starts, flying an aircraft, while not particularly difficult from a physical challenge viewpoint, is certainly very physiologically challenging at times, and you must ensure that you try to be as well rested as possible. Always with that in mind, it would not be a good idea to go running very early, and face challenges while tired 14 or 15 hours later.

Tuesday of last week was to be my tempo run. It was inevitable that I would have to get serious about  sticking to a harder pace while preparing for Bohermeen. So the first mile was an easy warmup as always, and then into the hard work. The plan was four miles at 6:30 pace. I was a bit nervous starting out, but as it turns out, the run went well. I managed to push out 5 miles, and the end result was a 6:20 per mile average. The day off from running the day before was definitely why the legs were so fresh. A cool down mile for 7.

No run Wednesday, again for various reasons, mostly family related this time.
Thursday evening was pleasant. It was planned for a speed work session of sorts. Two mile warmup at easy pace, and then 3 x 1 miles at a 'hard pace'. What that hard pace would be was a little uncertain while starting into it. I set the watch for a 6:10 pace, and ran to feel with one eye on it. The circuit is quite dark around the track, and I couldn't see the pace most of the time. First mile was 5:52. I was quite surprised by that, it was quite a bit faster than I had expected. Mile two was 5:57, and mile three was 5:54. I finished the session with 4 x 400's, again, at a hard pace, with 90 second rest in between. The mile point was 5:31, but obviously that does not compare to a full mile pace. Two mile cool down gave me 8 for the session.

Friday the legs felt quite tired, so it was an easy 6 miles which I quite enjoyed on a pleasant afternoon.

Saturday I had hoped for 13 miles, but time again was against me. So I decided to take an extremely hilly route to compensate for the shorter distance. It ended up at 10 miles, and I was really ready yo finish when it came.

On Sunday, I went for a cycle for various reasons which I could not avoid. It was only 9 miles, but with the previous day's run, and my legs not being used to the motion, on Monday my legs were very sore, particularly my knees for some reason. My legs were not the only part of my to get sore on the cycle, runners butts are not particularly well padded!

Monday's run was an easy pace 9.5 miles.

Today, again, the legs felt very tired. I was not very confident that I would even complete the planned 6 mile tempo, never mind stick to the planned 6:30 pace. But off I went with a backup plan. Run the pace for as long as I could hold it, and just finish the distance at best I could do.
One mile warmup and the legs even protested at that pace. Then into it.
Mile one wasn't bad, although a bit fast at 6:21, and I knew I would pay for that later. Mile two was a bigger challenge, and again the legs were very tired very quickly, with my calfs particularly tight.
Mile 2, 6:23, mile 3 6:22, mile 4 6:26. I was surprised At this point that I was still holding the pace, and while tough, still faster than planned, and manageable.
Mile 5 was definitely the tester, and while I held a 6:22 pace, my body wanted to stop at that point.
This was where the plan B was to kick in, although in the end I pushed out a 6:28 for the last mile.
I stopped dead on the mile bell and bent over double at the effect of the effort, which was flat out!

A mile cool down to finish at 8. I was fairly pleased with that. While it's still early days, the fact I could sustain the pace with the tired legs from the outset, leads me to think my fitness is progressing well.