Not sure where to start this week so best just get to it.
Monday 22nd July
Was feeling a bit peeved off with the result from the 10K yesterday and the general why bother training for little results argument going on in my head. Also found out that the last 2 people I know that were doing Berlin had pulled out for different reasons. No longer sure I wanted to head over by myself for the weekend but decided to give it a few days and talk to a few people about it. No rash decisions. No training today just recovering from the race.
Tuesday 23rd July
The usual club session with Gary tonight. Warm up loop followed by a lap of hard straights, bends easy and then it was down to business. The session tonight was 2x1K, 2x800, 2x400. The 1k's were to be run at 5K PB pace and then for the 800's we had to run 4 seconds a lap quicker and another 4 seconds quicker again for the 400's with recoveries reducing all the time. My splits were (4:11, 4:12, 3:13, 3:12, 1:28, 1:29). Finished up with a nice cool down for approx 10.5K in total.
Really enjoyed this session although the legs were a bit tired from Sunday managed to hit the required pace for the first couple of K's and then be able to reduce it as required. Finished tired but happy.
Wednesday 24th July
Rest Day. Gary has put together a weekly plan for people to follow if interested for the marathon and he suggests a rest day on Wednesday after speed session on Tuesday and before a tempo run on Thursday. I wasn't going to argue!!!
Thursday 25th July
Tempo Run. The plan was for a 7 mile tempo run at marathon pace. This is something I haven't been doing recently i.e. a 2nd session in the week and is probably something that should bring about improvement? Did around a mile warm up and then a couple of stretches before setting off. Got a couple of nice showers to cool us down during the run which took in a couple of loops of Gormanston College as well as a loop outside it. Kept the pace fairly steady throughout and think I picked it up a bit for the last mile finishing with an average pace of around 4:55 per KM. Would have been happy with anything around 5 min pace so to be slightly quicker was nice. Tagged on another K warm down.
Would be nice to get a group together to do these if possible. It's so much better when others are running rather than trying to do it by yourself.
Friday 26th July
Plan was for 8 miles but I had to play a matchplay semi-final after work which we sadly lost on the 18th hole :-(
Saturday 27th July
9.6K Easy run. Got out in the morning when Charlie was asleep. Nothing much to report from what I can remember.
Sunday 28th July
15K Long run. With the Rock & Roll 1/2 marathon next weekend this was a mini taper where the long run was concerned. The first half was a hilly route around Stamullen, Bellewstown, Silverstream before finishing off around Gormanston.
So the week overall was a little light on mileage with a recovery day from a race and a day for Golf. Very happy with the quality of the training though. Good to get a second session done as well. This week will probably not have huge mileage either with the race next Monday. Hopefully by then I will have made my mind up on which Marathon to target!!!
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