Monday 19th August - Easy Run
7.18 miles @ 9:14 pace
Met Brian Moore and headed from Julianstown on the back road towards Laytown and onto Bettystown before swinging back the same way. Legs were feeling pretty tired & sore during this so glad the pace was very easy.
Tuesday 20th August - Club Session
To say I wasn't looking forward to this was an understatement. I trailed around pretty much at the rear of the warm-up of 2 miles hoping for some magic formula to put a bit of life into the legs. It didn't happen.
Session tonight was 9x600m @ 5K pace. These were to be done in 3 sets of 3 with 60 sec recovery between each 600 and 3 minutes jog between each set.
Splits were (2:35,2:36,2:34;2:32,2:35,2:32;2:33,2:33,2:28)
All of these were just under 5K pace and pretty consistent which is always the aim. Once we got going they weren't actually too bad but the short recovery made it tough.
Finished up with a slow recovery loop to bring up 7.61 miles for the evening.
Thursday 22nd August - Tempo Thursday
With any of the usual crew doing the 10 mile in the park this was going to be a solo effort while they had a handy 2 mile at tempo pace. My plan was 8 miles at marathon pace and I figured out a 4 mile loop which was roughly half road and the other half made up of trail, grass etc so a good test.
After a warm up of just over a mile and a few stretches I got stuck into it. It was tough going by myself with a nasty breeze and a few undulations. Developed a blister on the second loop which was painful enough especially when turning corners. Got it finished anyway with an average pace of 7:54 for the 8 miles.
Did a few laps of the track to cool down bringing it up to 10 miles for the night.
Friday 23rd August - Easy Run
7 miles @ 9:19 pace
Did this easy run with Mandy after work. Most of the afternoon was crappy but it cleared nicely in time for this. Legs were tired from the previous days effort so kept it nice and easy throughout. Really learning the importance of doing these easy runs at the right pace so you can tackle the tougher runs properly.
Sunday 25th August - Long Run
14.5 miles @ 8:37 pace
Had a nice group of 6 for this run. 5 fresh from some great runs in the 10 miler and me carb loaded on rice krispie buns and chocolate biscuit cake from Charlies birthday the day before.
Headed out from St Pats and headed towards Julianstown on towards Laytown and a back road towards Pilltown/Bettystown. Had never run on this road or knew it existed before but it was lovely to run on. As we headed back through Laytown some of the quicker lads kicked on a bit while I maintained the same pace with Rosemary. Last 3 miles were gradually uphill with a couple of nasty inclines but we managed them ok.
Summary: Another good weeks training with the mileage upping gradually again to over 46. Ran 5 days although the plan had 6. Missed Saturday due to work and son's birthday. Those extra miles might have been a bit much of a jump anyway so not to worry. Really pleased with how the 3 key sessions of the week went and the long run was a good confidence builder at the end of the week. An easy 6 miles tomorrow and then find out what Gary has planned for the rest of the week on Tuesday night!!!
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