Week ending Sun 11 October - 52 miles
Mon 5 3 miles easy. Recovery run with A along the cycle path.
Tue 6 7 miles. Should really have been 9 with 1.5 warm up, 6x1M efforts @ 5k to mile pace & finish with 1.5 cool down. Plan was to do 3 at 5k & 3 @ mile or as close as possible. Plan looks good on a piece of paper. My little group nearly fainted at the thought of six efforts and immediately re-negotiated it down to four. Since I didn't want to be abandoned in the middle of an industrial estate in the dark, I went along with it. I did 6'51", 6'50", 7'03" and 7'01". I found each effort reasonably hard going, which I expected. What I didn't expect was that I would have been happy enough to do another, and I'd have probably managed all six without crying, LOL. However I did not manage to get between 6'45" and 6'30" for a couple of them, which I would have liked to do. I think I need to do this kind of exercise earlier in the day, not at 8pm after a full day's work.
Wed 7 8 miles slow. Went out at lunchtime. Beautifully sunny autumn day. Did 5 miles on the cycle path and then the 3 mile loop that takes me past the hairdressers. Now I've an appointment for 09:30 on Sat morning! Kept to time fine on the flat, went a little too fast on the last loop. I keep on forgetting to curb the effort after cresting the hill. Anyway, I don't think it was anything too mad, I was only about a minute early.
Thu 8 9 miles. 2.5 slow, 4 @ marathon pace, 2.5 slow. Worked out just about perfectly. Felt relaxed throughout. It's getting a bit colder now, though. Need to start wearing long pants.
Fri 9 Rest.
Sat 10 4 miles. Short & easy with five 100m @ mile (22" efforts). Went from the sports centre to Rose Lane/Mather Ave & back. Just over 4 miles, 35 mins. Worked fine.
Sun 11 21 miles slow. Today I felt like death warmed up, so I was fully prepared to slow this right down. In the end I didn't have to, although the last 4 miles felt more like tempo than a long run. Still, after my longest week since records began, I guess that was only to be expected.
Tue 6 7 miles. Should really have been 9 with 1.5 warm up, 6x1M efforts @ 5k to mile pace & finish with 1.5 cool down. Plan was to do 3 at 5k & 3 @ mile or as close as possible. Plan looks good on a piece of paper. My little group nearly fainted at the thought of six efforts and immediately re-negotiated it down to four. Since I didn't want to be abandoned in the middle of an industrial estate in the dark, I went along with it. I did 6'51", 6'50", 7'03" and 7'01". I found each effort reasonably hard going, which I expected. What I didn't expect was that I would have been happy enough to do another, and I'd have probably managed all six without crying, LOL. However I did not manage to get between 6'45" and 6'30" for a couple of them, which I would have liked to do. I think I need to do this kind of exercise earlier in the day, not at 8pm after a full day's work.
Wed 7 8 miles slow. Went out at lunchtime. Beautifully sunny autumn day. Did 5 miles on the cycle path and then the 3 mile loop that takes me past the hairdressers. Now I've an appointment for 09:30 on Sat morning! Kept to time fine on the flat, went a little too fast on the last loop. I keep on forgetting to curb the effort after cresting the hill. Anyway, I don't think it was anything too mad, I was only about a minute early.
Thu 8 9 miles. 2.5 slow, 4 @ marathon pace, 2.5 slow. Worked out just about perfectly. Felt relaxed throughout. It's getting a bit colder now, though. Need to start wearing long pants.
Fri 9 Rest.
Sat 10 4 miles. Short & easy with five 100m @ mile (22" efforts). Went from the sports centre to Rose Lane/Mather Ave & back. Just over 4 miles, 35 mins. Worked fine.
Sun 11 21 miles slow. Today I felt like death warmed up, so I was fully prepared to slow this right down. In the end I didn't have to, although the last 4 miles felt more like tempo than a long run. Still, after my longest week since records began, I guess that was only to be expected.