Week Ending 27th September - 42 miles
Mon 21 Bike ride.
Tue 22 7 miles Track efforts. 2 miles easy, 5k time trial (8x400m @ 7' with 8x200m @ 8' plus a final 200m @ 7') and 2 miles easy home.
Wed 23 7 miles. Should have been slow but we ended up going at marathon pace. Nice easy one tomorrow then.
Thu 24 6 miles. We ended up doing pretty much the prescribed exercise. 2 easy, 3 @ half marathon pace, 1 easy. Felt ok but I'm getting a bit tired. I need to be more watchful of the easy days to make sure we don't do anything silly like last saturday or yesterday.
Fri 25 Rest.
Sat 26 5 miles. 1.5 warm up, 7 hills @ mile pace with very slow jog recovery, 1.5 miles cool down. Today's efforts felt hard. At first I thought I was paying for the extra work I'd done coming up to today - and the fact that the mileage is creeping up - then I checked the distance we were covering. I'd managed to sneak an extra 50 meters into our hill, LOL! At an average of 55min per hill that makes it just under 6min miles.
Sun 27 17 miles @ marathon pace. With a few ups and downs due to dodgy mile markers (mine) it worked out pretty much to the minute until the last mile, when we decided to let off and cool down. Today I had trouble finding a running chum for the whole distance, so I did 6 miles on my own before picking up C from the sports centre and doing 11 with him. Only I'd sort of said we were only going to do 10, and as we were both getting tired towards the end, I bribed him to stay with me with the offer of doing 10 of our 11 miles fast and the last one home very slow. Turns out we did 8'40" for the last mile, so it wasn't even that slow in our terms, but it did the trick. Last time around I could only do 1 easy, 14 @ marathon pace and 1 easy at this point, so I'm very happy that I could have done all 17 at marathon pace if I'd wanted to. Tired, but happy.
Tue 22 7 miles Track efforts. 2 miles easy, 5k time trial (8x400m @ 7' with 8x200m @ 8' plus a final 200m @ 7') and 2 miles easy home.
Wed 23 7 miles. Should have been slow but we ended up going at marathon pace. Nice easy one tomorrow then.
Thu 24 6 miles. We ended up doing pretty much the prescribed exercise. 2 easy, 3 @ half marathon pace, 1 easy. Felt ok but I'm getting a bit tired. I need to be more watchful of the easy days to make sure we don't do anything silly like last saturday or yesterday.
Fri 25 Rest.
Sat 26 5 miles. 1.5 warm up, 7 hills @ mile pace with very slow jog recovery, 1.5 miles cool down. Today's efforts felt hard. At first I thought I was paying for the extra work I'd done coming up to today - and the fact that the mileage is creeping up - then I checked the distance we were covering. I'd managed to sneak an extra 50 meters into our hill, LOL! At an average of 55min per hill that makes it just under 6min miles.
Sun 27 17 miles @ marathon pace. With a few ups and downs due to dodgy mile markers (mine) it worked out pretty much to the minute until the last mile, when we decided to let off and cool down. Today I had trouble finding a running chum for the whole distance, so I did 6 miles on my own before picking up C from the sports centre and doing 11 with him. Only I'd sort of said we were only going to do 10, and as we were both getting tired towards the end, I bribed him to stay with me with the offer of doing 10 of our 11 miles fast and the last one home very slow. Turns out we did 8'40" for the last mile, so it wasn't even that slow in our terms, but it did the trick. Last time around I could only do 1 easy, 14 @ marathon pace and 1 easy at this point, so I'm very happy that I could have done all 17 at marathon pace if I'd wanted to. Tired, but happy.