Tonight's 4 x 2k @ 6:12 pace went better than last weeks curtailed 3 x 2k @ 6:00 pace. It meant running on my own as quite a few were tapering for Dublin and I was stuck between the 6:00 and 6:24 pace groups. Glad I didn't go with the faster lot as they were closer to 5:48 pace. It's all about challenging yourself just enough so that you can recover sufficiently to complete each 2k at the same pace - a made to measure sort of workout. As I was running 96 second laps in lane 3 my overall target of 8:00 was easy to remember with successive laps in 1:36 - 3:12 - 4:48 - 6:24 - 8:00.
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7:58/59/58/56
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The 3 minute recoveries were certainly needed.
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It steps up to 5 x 2k next week before dropping back to 3 x 2k with the recovery reducing to 2 minutes. All good fun!
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Last week I just topped 30 miles for the week, which is still well below where I want to be. On the plus side all those miles were in the Vibrams, with my longest run @ 13.4 miles. My calves continue to be tight after the speedwork session but that is to be expected and as long as I don't push the pace too hard for the rest of the week they recover fully.
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Thur 14th Oct
5.25 miles @ about 7:40 pace
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Sat 16th Oct
13.39 miles @ 7:22 pace
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Sun 17th Oct
5.25 miles @ 7:22 pace
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Tue 19th Oct
7.2 miles @ 8:00 pace with 4 x 2k @ 6:12 pace.
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That's good running Grellan. You would have "seen God" if you'd gone with the 5:48 group. 5 x 2k is a serious session. I'm finding it hard to contemplate 5 x 1k at the moment.
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