After yesterdays glucose depleting 20 miles run in the wind and rain I was not really looking forward to the 4 mile tempo run recommended on the Runners World program.
The sun was out but the wind was still gusting strongly, it was going to be another tough one.
R.W. recommended 6.13 pace, I decided to break the session down into 3 miles and one mile.
Despite the wind I felt quite strong and finished the 3.1 mile loop with an average 5.57 pace, a couple of mins easy and straight into the 1 mile, running round a half mile block meant some sharp cornering was in order, [ the Garmin graph shows wild fluctuations in speed as I have to decelerate and accelerate out of the corners] but I felt strong again and finish with 5.46.
Back in 2003 I had my best year with p.b.s of 2.48 marathon, 21.31 4 miles and 27.11 5 miles.
I always use to train hard Tuesday, Wednesday, with easy runs up to the weekend, I've started doing this again over the last couple of weeks and it seems to work, don't know why but I just feel a whole lot more aggressive on the Wednesday, if I leave my second hard run until Thursday I always seem to feel flat!
Shoes SPIRA.
3.1 MILES, 5.57 PACE, Av 10.1 MPH, MAX 12.6 MPH = 18.29
plus 1 MILE, Av 10.4 MPH, MAX 11.6 MPH, = 5.46
Thur 26th
Easy run over the big sandhills with Tess, tired today after my 2 hard days.
= 1.24
Fri 27th
Easy run with 6 x 20 sec leg speed session, downhill on grass.
= 46 mins
Sat 7 th
My marathon training continues in earnest, today mad dog [ she was kicking sand in my face as usual] and me blasted the big sand dunes for an impressively whopping 2 hours 46 mins
Fri 6th
There was a freezing wind blowing which turned my feet into solid blocks of ice after only a couple of mins running, gradually increasing the pace throughout my run, the 6.13 av pace doesn't really tell the whole story as I was really hammering the last mile redlining at over 11 mph at the end!
3 miles at 6.13 pace
Thur 5th
10 x 150 m leg speed session plus steady run = 1.16
Wed 4th sandhills easy = 1.25
Tue 4th
Fartleck session, 9 x hard efforts, 300 - 800m
Ran down to Ainsdale at 9.2 mph av with a nagging freezing easterly wind on my side, No Brian to take the session so they nominated me to take charge and crack the whip! [ RIGHT YOU SLACKARDS , ITS TIME FOR SOME 'SERIOUS' STREET ACTION!!!].
The fast boys were out tonight, Rob, Mark and Paul so the pace was pretty hot, ran back with Rob then added some extra loops at marathon pace! = 2.06
Mon 3rd
Ran to college and back for a grand total of 19.46
I was highly impressed to read of the p.b.s set by THOMAS, GRELLAN AND MIKE, its a great feeling when every thing starts coming together and all the hard work and dedication pays off!
As for me, well at last i started to feel better, the virus and the marathon took its toll upon my body and I had a dreadful feeling that i might never enjoy running again.
Thankfully I started to feel stronger today, finding myself hitting Marathon Pace even into a strong head/cross wind and it felt comfortable , Ah yes, this was more like it.
I headed for the rugby ground and did Arthur Lydiards leg speed session, 10x 150m at faster than mile pace. I then headed back with the wind reaching 10 then 11mph for a while!
Deciding to extend my run, I took an excursion into the sand dunes. I guess you could say I enjoyed my run today, which at the end of the day is what its all about! = 1.07
Sun 16
Easy run with jon over the sandhill loop = 59.46
Sat 15
Run with Tracey over the sandhills, through the pinewoods and out to formby point and back. = 3.07
Fri 14th
AM, Easy run with tess the mad sheep dog, over the sand
hills
= 40 mins
Thur 13th
Rob got us to work hard with 15 x 20secs sprints with 20 secs easy, we then had 2 mins rest before sprinting another 10 x 20secs with 20 secs easy, max speed 15.1 mph
= 44 mins
Wed 12th
steady run round parbold and ashurst inc 1800ft of climbing, 15 miles =1.54
Tue 11th
run with Niz over the sandhills easy 38 mins
Mon 10th
ran down over the sandhills to meet up with the club for Brians speed session
10x short hill, ran back home with tracey = 2.10
