Last week, Monday as always was off.
Unfortunately , my old garmin310XT is well past its retirement age, and has been acting up quite badly recently. It won't catch a signal for minutes on end, or sometimes not past the boot page. The first mile is always a little short, or the pace too slow, so my exacts are difficult to remember.
Tuesday was the normal effort at a tempo session. One mile warmup, and a four mile rep at 6:14 average, with two miles easy to home.
Wednesday, 8 easy, Thursday speed session which was a two mile easy warmup, 4x1 mile at 5:56 to 5:58 pace, and 2 miles easy to home.
Friday was a shorter 6 miles easy, and Saturday I did my long run.
The long run was 17 miles, 7:13 average, and I felt particularly comfortable all the way, with a 1 minute negative split.
Sunday, an easy 8 miles.
I still took Monday of this week off, mainly due to an early start at work.
Tuesday was a bit of a struggle. Two miles warmup, with the intention of doing 3x2 at 6:05. After 2 sets I knew I didn't have another in me, and headed home for 8 miles. I am still feeling quite tired on the Tuesday runs, so from next week I am going to dial back the pace to try and increase the distance to see if it helps.
Wednesday, 8 easy.
Thursday speed. I was feeling really fresh on Thursday, and I had a definite spring in the stride as I did the two easy miles to the track. The plan was 5x1 mile at 6:05 with two minute recovery between reps. The first mile was a bit of a struggle to get warmed up, but still surprised to see 5:50.
Next mile felt easier, 5:51, mile 3 5:49, mile 4 5:51. I was quite pleased, and still feeling good, so I decided to make the last set a two mile lap at 6:00 pace.
It went well again, although the last 800m was definitely a push, and the miles were exactly 5:59 and 6:00. Two easy miles to home with 10 for the session.
Friday I paid the price for the exuberance of Thursday, and as I headed out for a planned easy 8 my legs were like lead, and from the off, I struggled even with breathing the effort was so tough. My quads ached, and half way out I wondered if I would make it back again, with 7:52 for the average.
Saturday was still tough, although again 8 miles, 7:32 for the average, and I finished a bit fresher.
Today's run was planned 18. From the first few strides out the door, I was in serious doubt about the ability to cover the planned distance. My legs felt heavy, and I knew Thursday's super session was still there. I had images of the disastrous long run a number of weeks previous. The first 9 miles of the out and back were cautious, ran exactly on target of 7:20 per mile, with the stiff breeze in my face, and the out section a net uphill gradient. This meant the return would always be easier, which would hopefully aid the effort due the increasing miles. As planned, the return was much easier, running a negative split of 1:20, with a 7:15 average for exactly 18 miles.
The best thing about this run is, that now, 6 hours later, the legs feel fine, with little tiredness evident, and 60 miles exactly for the week.
There are a few races coming up over the next few weeks which I would loved to have run, such as the Mulligar 10, but unfortunately I will have to skip them. I can't afford to forsake the long run at this point with not that many weeks to go.
Unfortunately , my old garmin310XT is well past its retirement age, and has been acting up quite badly recently. It won't catch a signal for minutes on end, or sometimes not past the boot page. The first mile is always a little short, or the pace too slow, so my exacts are difficult to remember.
Tuesday was the normal effort at a tempo session. One mile warmup, and a four mile rep at 6:14 average, with two miles easy to home.
Wednesday, 8 easy, Thursday speed session which was a two mile easy warmup, 4x1 mile at 5:56 to 5:58 pace, and 2 miles easy to home.
Friday was a shorter 6 miles easy, and Saturday I did my long run.
The long run was 17 miles, 7:13 average, and I felt particularly comfortable all the way, with a 1 minute negative split.
Sunday, an easy 8 miles.
I still took Monday of this week off, mainly due to an early start at work.
Tuesday was a bit of a struggle. Two miles warmup, with the intention of doing 3x2 at 6:05. After 2 sets I knew I didn't have another in me, and headed home for 8 miles. I am still feeling quite tired on the Tuesday runs, so from next week I am going to dial back the pace to try and increase the distance to see if it helps.
Wednesday, 8 easy.
Thursday speed. I was feeling really fresh on Thursday, and I had a definite spring in the stride as I did the two easy miles to the track. The plan was 5x1 mile at 6:05 with two minute recovery between reps. The first mile was a bit of a struggle to get warmed up, but still surprised to see 5:50.
Next mile felt easier, 5:51, mile 3 5:49, mile 4 5:51. I was quite pleased, and still feeling good, so I decided to make the last set a two mile lap at 6:00 pace.
It went well again, although the last 800m was definitely a push, and the miles were exactly 5:59 and 6:00. Two easy miles to home with 10 for the session.
Friday I paid the price for the exuberance of Thursday, and as I headed out for a planned easy 8 my legs were like lead, and from the off, I struggled even with breathing the effort was so tough. My quads ached, and half way out I wondered if I would make it back again, with 7:52 for the average.
Saturday was still tough, although again 8 miles, 7:32 for the average, and I finished a bit fresher.
Today's run was planned 18. From the first few strides out the door, I was in serious doubt about the ability to cover the planned distance. My legs felt heavy, and I knew Thursday's super session was still there. I had images of the disastrous long run a number of weeks previous. The first 9 miles of the out and back were cautious, ran exactly on target of 7:20 per mile, with the stiff breeze in my face, and the out section a net uphill gradient. This meant the return would always be easier, which would hopefully aid the effort due the increasing miles. As planned, the return was much easier, running a negative split of 1:20, with a 7:15 average for exactly 18 miles.
The best thing about this run is, that now, 6 hours later, the legs feel fine, with little tiredness evident, and 60 miles exactly for the week.
There are a few races coming up over the next few weeks which I would loved to have run, such as the Mulligar 10, but unfortunately I will have to skip them. I can't afford to forsake the long run at this point with not that many weeks to go.
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