Some Good Work

After the previous weeks 50+ mileage, I opted to reduce a little last week, but to insert an additional tempo / speed session.

I didn't run Monday, opting for a rest day after the heavy mileage weekend.
Tuesday was tempo day. Again, I set out for an 8 mile run. From the outset though, I knew this was going to be a harder effort than usual. After the mile warmup, I set off at 6:25 pace on the watch. The pace was never easy, and at 3 miles I was tempted to quit, but as often happens, I get into my stride a bit better by 4 miles. I finished out the session at 6:21 average, which was two seconds per mile slower than last try, but the effort felt much more, with a two mile cool down.

Wednesday was another no run day. Thursday I hit the track.
After two easy warm up miles, the session was 4x1 mile at 10k effort.
5:57, 5:54, 5:53, 5:45. I was pretty pleased with these, as the watch had been set to a 6:10 pace, and the effort was quite stable, except for the last 800m of the last mile which I pushed hard on. Another two miles to home to cool down.

Friday was another rest day, I was being very good to myself!
Saturday was another tempo run, after 2 miles warmup, it was a 6 mile 6:25 pace, and I tried not to go faster, and ended at 6:24, with two miles to home. I went out quite early Saturday morning for the run as I was marshalling for the local cycling club by 11.

Sunday was long run day. We have been very lucky with the weather lately, and I am getting lots of enquires as to where I have been on holidays with my nice tan. Get out and run!
Anyway, planned easy to feel pace, but not very easy. Sometimes I feel on long runs, when you are consciously trying to run very slow, it can almost be an effort to do so. So my 'to feel' easy was around 7:10 to 7:20 pace, which was comfortable, but just ticking along. At mile 11 I decided to test myself a bit on a flat segment, and just upped the pace, to not quite tempo, but hard enough. It was a 6:33 mile, which while I was initially too pleased with myself, considering a 1:25 half marathon is consistently faster than that. 14 miles for the session, with 42 for the week.

Again, no run this Monday.
Yesterday was a stonker, even if I do say so myself. The usual tempo pattern, but only one mile warmup. I got brave, and set the watch to 6:20 pace. From the off, it felt very comfortable, and over the first 4 miles I was holding back the effort, and banking some time. It inevitably did get harder from mile 5, but very do-able. 6:06, 6:11, 6:08, 6:17, 6:19, 6:11, 6:17, 6:08. Again, I did push the last 400m of the last mile for a good time, but an average of 6:13 was something I was well pleased with.
Having said that, the two cool down miles home were torture, and I would have gladly taken a lift home if one had been offered!

I might have pushed the tempo a bit too hard though. After work I went out for a run this evening. I was in no mood to go out, and I felt very tired, but I have often felt that, way and enjoyed the run once out. But tonight was different, and while I had planned for an easy 6, I knew it was too optimistic. My legs very actually sore, almost like after a marathon, so I knew I had pushed it pretty much to race effort, and cut the run tonight back to 4 miles.

A bit of a taper this weekend for the clontarf 10 mile on Easter Monday.