Thursday 5th April
6.7 Miles
Avg Pace: 8:25
This turned out to be my longest run of the week. Usual Thursday night club run but with a bit more light we were out onto the outer loop for the first time this year and onto some grass. Turned out to be a really good progression run doing the last 2 loops with Rosemary bringing the pace down from around 8:40 on the first loop to 8:20 odd on the second loop to 8:00 even on the last loop. We hadn't planned this but noticed at one point the pace was picking up as we went on so we just continued like that.
Friday 6th April
Rest Day - Had planned to get out for a few miles but a disaster of a day at work had me working much later than planned so running had to take a back seat to family time & Libero's pizza.
Saturday 7th April
Mooted the idea to Emma on Friday night about heading to Malahide on Saturday morning, me doing the Parkrun and then heading to Avoca for breakfast. Got the thumbs up as it was a win/win situation for both of us. Charlie decided to sleep an hour longer than normal so there was a bit of chaos getting ready but got there in time without any breakfast or even a sip of water. Did a mile warm up after bumping into Ken who was also doing the race, getting down to the start and then having to dash back to use the loo.
5K in 21:14
Avg Pace: 6:49
Avg HR: 153
Plan was to run this as a second speed session for the week. Started off a bit quickly but with 400+ runners you need to get a good start. Settled into a good rhythm and tried to maintain a good even effort as the race progressed. Field was well spread out in front of me with about a mile to go but I just tried to concentrate on bridging gaps and passed a few people as I kept a fairly even effort and they were maybe slowing down a bit. Took another 2 on the last incline and put in a bit of a sprint to keep them off on the last downhill section. Pace splits for the race were (6:44, 7:06, 7:04, 5:49). Part of the course is tree lined so hard to know how accurate they are but probably not far off. A good run and as it turned out only 2 seconds outside my PB!!
Finished off with a scone in Avoca before working in the afternoon.
Sunday 7th April
4 Miles
Avg Pace: 9:17
Had an arrangement to play Golf on Sunday morning so missed out on any sort of long run. Did manage to get out around 8pm for a couple of loops of the college with Ailish though. This was one where I had to force myself to get out but as usual enjoyed it and the company.
Summary: Good week with 6 days running and weekly mileage over 30 miles again. Two good quality sessions but the absence of a longer run. Will try to get a longer one in early this week.
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