4 x 2 miles @ HMP with 90 second recoveries between 4 mile warmup and cooldown.
A repeat of the session I did 2 weeks ago. It felt less stressful (relatively) this time out - the benefit of adaptation. Like 2 weeks ago my reference time was 13 minutes for 8 laps in lane 3 (equivalent to 6:17 pace). After the 4 mile warmup I was at the track, ready for my first 8 laps, which went by in 13 minutes even. Following the 90 second walking recovery i was off for my 2nd 8 laps and while the pace was challenging, it was manageable. Long story short the remaining 3 intervals went by in 12:58/58/47 (6:16/16/11 pace) pushing the last one over the last few laps just to emulate the closing stages of a race. The 4 mile moderate warmdown was at a steady 7:10 pace (flat route compared to 2 weeks ago)
16.87 miles in 1:59:52 (7:02 pace @ 144 Hr) with 4 x 2 Miles @ 6:17/16/16/11 pace.
Session 2 - Sunday (0900hrs - 1230hrs)
22 Mile easy long run.
This is the longest run on the programme. My long runs todate have averaved around 7:20 pace. This time out I decided to cut back on the pace and increase the mileage - so that I could head to Limerick and pace today's Marathon. Perhaps if I wanted to keep the pace similar to my previous long runs I should have headed out with the sole 3:15 pacer (7:25 pace) but instead decided to stay with clubmate John pulling a few along, including Kate, who was with us all the way from the start. We got a bit carried away over the last mile as Kate was gaining on two girls in front of her and with our encouragement (and injection of a bit of pace) she passed them both and hung on for a 3:28:xx finish, with John and I hanging back until the clock was counting down the last second to 3:30. Another great day out. 37 minute after finishing I received a text with my official chip time (3:29:30) - that must be some sort of record.
26.22 miles in 3:29:30 (7:59 pace @ 125Hr - 620 Hb/Km)
This certainly was one of my most effortless pacing gigs. Don't get me wrong, there were times when the going felt a little tough but overall I was very confortable with my Hr below my MAFF hr of 138 for all but a few minutes.
I took no rest day this week as I made it my highest mileage week of the programme, with the aim of gradually cutting back the mileage in favour of faster paces.
Weekly mileage - 79 Miles
Avg Weight - 78.1 Kg