The plan for this week was another 5 days of good training with Sunday off as it was my birthday and there was a big night out planned on Saturday night.
Monday 2nd September - Easy Run
6 miles @ 8:55 pace
Did a loop around Balbriggan with Ken at a nice easy pace. Legs were tired enough from the long run the day before but we ticked off the miles and chatted the whole way round.
Tuesday 3rd September - Session
After around a 1.5 mile warm up we were into a ladder session which started with a mile and progressed downwards (1600, 1200, 800, 600, 400, 200). The first 2 were to be done at 5K pace, the next 2 at 3K pace and the last 2 at mile pace. The recovery started at 2 minutes but reduced as we went on as well.
Splits were (6:44, 5:02, 3:18, 2:26, 1:28, 38)
Was a tough session but managed to maintain the pace required consistently. Finished off with a cool down loop to bring up to 6.22 miles for the session.
Thursday 5th September - Tempo Thursday
There was a lot of fear around this run when we got our plan for the week. It was for 9 miles @ 10-15 seconds quicker than Marathon pace. The usual suspects met at 7pm and did a warm up mile before deciding on an out and back route for the 9 miles.
Headed off with Rosemary & Susan and our mail emphasis was to keep it steady at the start which we did. We were also into a bit of a headwind as well on the main road for the first mile before turning off onto the country roads. The 3 of us were spread across the road chatting a little bit and everyone seemed relaxed (compared to last week). We reached the turnaround point and the average pace was around 7:45. We were aiming for 7:45-7:50. We all seemed to be feeling strong and the pace seemed to pick up with about 3 miles to go. Back to the main road with a mile to go and in contrast to last week we chatted most of the last mile which was probably our quickest of the run.
So 9 miles with average pace of 7:42 and more importantly a good confidence boost for us all. Met up with Ken, Stuey & Brian and they all seemed to have a good run as well.
Finished off with a short cool down in the college to bring up 11 miles in total for the day.
Friday 6th September - Easy Run
7.09 miles @ 9:05 pace
I had noticed on Thursday night that my left Achilles seemed very tight after the tempo run. I was lucky enough to have gotten a ticket for the Ireland match on Friday night which meant I had to get an early run before work on Friday. I wasn't too optimistic setting out but it was fine although the legs were tired so was happy to keep it very easy.
Summary: Sadly my running for the week finished on Friday. I was due to do my long run on Saturday morning but found out on Friday evening I might be needed for work on Saturday. This turned into around 5 hours in work so my time for running had well and truly evaporated. Sunday was already a planned non running day anyway.
A bit disappointed not to get the long run done but not much I can do about it now. The rest of the weeks training went well though. I did manage to do some work on the Achilles on Saturday and it feels fine now and no pain at all so at least that is something.
Athlone 1/2 Marathon this Saturday coming. Looking forward to this race. Will train as planned but take it easy enough Thursday/Friday compared to normal.
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