On Wednesday 16th Rob [the funky gibbon] Ashworth will attempt to break sub 5 mins on The 2 lap Kings Gardens course, starting near the pier. Starting time 7pm [ note this is not a SWAC event].
I will be pacing him round on my bike, hopefully to a 4 min something time! I once ran 5.01 here but never broke 5 mins, maybe my best mile was after pacing 8 school 1 mile races [ running] then I ran the open race at the end of the meeting, running 5.09!
Last week I ran for 9 1/2 hours in 9 runs, Barry advised adding some extra 30 min easy runs to my Schedule, I ran one of these runs before last Wednesdays 5k setting my fastest trail 5k of the year, Sat saw me run with Steady Eddie for 2 hours over some of Parbolds and Ashursts steepest climbs for a total of 2500ft of climbing, this was in preparation for the toughest 1/2 Marathon in the country!
TRAINING FOR THIS WEEK
2 mile tempo run on the 1 mile Kings Gardens course, I was really happy to average 5.37 pace for the 2 miles-going well!
2 miles at 10.7 mph, 5.37 pace, max speed 13.7mph, =11.15
total time =43 mins
Club fartlek session in the pinewoods, felt like I had 'empty legs' and was hanging at the back of the group. = 58 mins