While I started the week sharpening my speed on the track I got progressively slower in my speed workouts as the week wore on.
.
Thursdays run called for 5.5 Miles @ 10k pace (06:15-06:18) between 2 miles warm-up and warmdown @ recovery pace. I completed 4.6 miles @06:31 pace 2 weeks ago and missed last weeks session so I was hoping for an improved performance (less that 06:30 pace).
.
My 2 mile warmup was a bit faster than recovery pace (08:14) but I felt strong heading into my 5.5 (actually 5.6) fast miles keeping a steady pace - the polar was only accurate enough to tell me I was running sub 7 minute pace. As I kept the same course as 2 weeks ago I was conscious of the 29:57 time I achieved for the 4.6 miles. As I approached 4.6 miles I knew I was down on time which was confirmed when I pressed the lap button at 30:19 - still I persevered through the last mile in 06:27 to get a total of 36:46 for 5.6 miles (a slightly disappointing 06:34 pace). Still I was happy with the workout - I don't think I could ever run an 9k tempo run @ 10k pace (unless my "10k pace" was easy). I completed a 3.1 mile warmdown to give me 10.7 miles for the run.
.
Friday's recovery run over 9.6 miles went well, but again was a bit faster than recovery (08:30+) pace @ 08:07 per mile. I also did 2.5 miles on the treadmill in the evening at about 07:54 pace.
.
The lack of recovery running took its toll on this mornings 17 mile progression run - 9 miles @ base pace and increasing the pace over the last 8 miles to finish the last mile @ HM pace (06:36). I completed one of these 2 weeks ago more or less to plan (perhaps with a fast base pace of 07:50). This morning was wet and windy and Pat and I almost decided to head for the treadmills at the gym instead. But the rain began to clear and we decided to "give it a go".
.
The early miles were at a relaxed pace although my legs thought I was going faster. We arrived at the 9 mile mark in 01:15 (08:20 pace) and I slowly increased the pace - by this stage my polar footpod had packed up (I must get me one of those Garmin thingies) so I decided to record laps at road junctions so that I could analyse my pace on Google Earth post run (not the recommended way to pace yourself). To be honest my legs felt tired and achy long before mile 9 and I was debating with myself whether on not I would be able to complete the run to plan.
Mile splits from here on are post run calculated.
.
The first "progressive" mile was partly uphill into a strong headwind (08:13) - not a great motivator.
.
Mile 2 was mainly downhill (07:31)
.
Remaining miles in
07:32
07:25
07:33 - uphill
07:23
07:28
07:08 - the best I could do. There was noting in the legs.
.
While the paces were disappointing considering the energy I put in I'll put it down to experience and not enough rest (I certainly could have done with more sleep this week). With legs like that a sub-40 minutes 10k tomorrow week would be out of the question. A "recovery run" tomorrow and a cut back week should have me back in form in no time (it's better to have the dud run out of the way).
.
Thur 26th Mar
10.7 Miles in 01:17:13 (07:13 pace @ 148 HR) with 5.6 Miles in 36:46 (06:34 pace)
.
Fri 27th Mar
a.m. 9.6 Miles in 01:17:56 (08:07 pace @ 127 HR)
p.m. 2.5 Miles in 19:44 (07:54 pace @ 128 HR)
.
Sat 29th Mar
17.2 Miles in 02:16:46 (07:57 pace @ 134 HR) with 8.2 Miles @ 07:32 pace
