Getting Back on Track

After the last few weeks ups and downs, I was determined to try to get some routine back in place this week.

Starting with Monday and out for an easy 10k. I normally record in miles, but the loop is exactly 6.21 miles. Obviously I could have done more, but the plan was set, and I wanted a quality session Tuesday on fresh legs.

Tuesday was a two mile warmup, at what should have been an easy pace,,but was 7 minutes miles exactly. Plan was 5x1 mile repeats, with two minute rest, at 6:00 minute mile pace, and I was even hoping I might be able to squeeze in a 6th. It was a breezy day, but the 1 mile loop is fairly sheltered.
5:57, 5:59, 5:58, 6:00, 5:57. Mile 1 was actually quite tough as I found it hard to get the rhythm right, being up 5 seconds and then dropping back etc, trying to get stride and breathing right. Mile two was easier, warmed up. Mile 3, warmed up, but not easier, definitely feeling the effort now. Mile 4 was tough work, and as I finished I put to bed any notion of a 6th mile. Mile 5 was flat out effort on the last half, but I was at least content that every mile came in under the target (just). 3 very easy mile to cool down to home gave me a good 10 miles for the session.

Up before work early on Wednesday and the 10k loop again. Easy pace effort, and while I noticed the previous day's efforts, it was very doable. For various family reasons I didn't run Thursday, and so I decided on a tempo run. One mile warmup, and then 6 at 6:25. I had considered 6:20 pace, but I wanted to pair it back a bit, making the effort reasonable, instead of pushing too hard and risking bad form running. Turns out I was conservative, 6:17 average for the 6 miles, again, the last mile being almost max effort, with the cooldown to home, 10 miles.

Saturday I was a bit unsure heading out how the legs would react to the previous day. They were certainly heavy, so the 9 miles were very easy pace, 7:49 average, with some over 8 minute pace, but overall finished feeling good.

Sunday long run. Again, a little uncertain of pace or distance starting out. There were some very heavy rain showers, and it was quite breezy again, so I decided to run an easy-ish effort, but trying to hover around the 7:30 mark. Distance, was minimum 13, hoping for 15. Once I got into the stride and warmup, the pace fell naturally somewhere around 7:10, but I knew that was too quick, and dialled it back conciously to 7:20 mark. The miles ticked by easy enough at the pace, up to around 9 miles. The effort was harder for mile 9 and 10, but then it was like breaking an imaginary leash, and the pace flowed again to 7:10, and I allowed it to, knowing I was close to home. Owing to the route, I finished content with 14 good miles, although soaked through.

Today Monday had been marked for the 10k loop, but life got in the way at short notice.

55 miles for the week overall, and back on track, and hopefully it can be sustained and improved.