I Don't Like Thursdays

Thursday's speed workout is my least favourite and I can't say I look forward to it. Therefore I figure it must be the most beneficial. Today's workout was no exception with 5 x 1 mile @ 10k pace on the cards. Last week I only managed 3 of the 4 scheduled fast miles so I was already preparing myself for doing 4 of the 5 (can't increase workload too much - equivalent to the 10% rule and all that) As I woke a little late this morning I postponed the run until after work (temporary avoidance measure). I finally got out this evening in fine sunshine and warmed up over 2 miles on the straight road (westerly breeze). I settled for anywhere between 06:10 and 06:24 (40 min 10k) pace as I figured my current 10k pace is less than my PB pace (06:09) especially if last weeks run is anything to go by. I surprised myself by finishing all 5 miles more or less within target as follows:- 06:15 (157HR) - 01:40R 06:18 (164HR) - 01:53R - against the wind 06:12 (164HR) - 02:06R 06:25 (167HR) - 02:11R - against the wind (the worst mile hanging in over the 2nd half) 06:13 (166HR) - tailed a guy running in the road thinking I would pass him but he kept ahead by the same distance and appeared to be jogging comfortably while I was bursting my gut. I passed the half mile mark for each mile in 03:06/07 except for mile 4 (03:09). Bar Mile 1 my HR got up to 171/174 by the end of each mile but recovered to 123/125 during the 2 minute active recovery. Durint my last training cycle I did this session on the track (4 laps in lane 3 - 1.014 miles) in February with the following stats:- time, start HR, avg HR, end HR & (Mile equivalent time) 06:26, 101, 138, 160 (06:20) 06:20, 118, 157, 163 (06:14) 06:23, 126, 158, 163 (06:17) 06:24, 118, 159, 165 (06:18) 06:24, 111, 160, 163 (06:18)

At the time I commented on how easier it felt doing the mile reps on the track, where I could keep a better eye on the time (200m splits) - the average HR's certainly show that I suffered more today.

So far I'm more or less on programme this week. Mon 14th July a.m. - 4.1 Miles recovery in 34:24 (08:24 pace @ 121HR) - tired after Sundays long run. Legs: 6/10. Sleep: 6.5Hrs (6/10) Tue 15th July lunchtime - pool swim 1,000m (500m easy and 500m steady) in 20:01 p.m. - 13 x 400m in 84 to 87 seconds with 3 minute recoveries. Programme said 14 but I'd had enough even before 13. Only for a guy joining me for the last 2 I would have stopped at 12. Having someone with you can certainly increase motivation - even if he was covering the distance in 80 seconds in lane 4. Overall 8.76 Miles Legs: 7/10 Sleep: 7 hrs (7/10) Wed 16th July a.m. 7.69 Miles recovery in 01:05:59 (08:34 pace @ 125 HR) - run in the park followed by a resistance workout (the single leg squat jumps didn't look anything like the picture in the book) Legs: 6/10 Sleep: 6.5hrs (6/10) Thur 17th July p.m. 9.48 Miles in 01:13:07 (07:42 pace @ 149 HR) with 5 x 1mile @ 06:12 to 06:25. Legs: 7/10 Sleep: 8hrs (9/10)