Posted on Aug 08, 2009 under 5 miles, Tempo Runs |
Attempted a 5 mile tempo run, but got it a bit wrong and it was very very hot and sunny, so I did the first 2 k’s rather too fast and although I maintained it for a while I was on the verge of blowing up at 6k and my heart was really hammering even when I slowed, so just took the last couple of k’s as a cool down.
This will have been my highest mileage week for some time, with a 10 miler and some hard intervals for the first time recently, so have to take into account I may just need a bit of recovery and on reflection an easy run may have been a better idea, with possibly a tempo tomorrow or Monday. May rest tomorrow or do very easy run, will see!
Posted on Aug 05, 2009 under Intervals, Speedwork |
Hard shorter intervals session, pretty much flat out at times, although cruising speed was still well within sub 50k pace which bodes well, in fact my cruising pace seems to be getting faster, 4:40 k’s now feel a lot easier than sub 4 minute k pace (which I hadn’t dreamt of running before today!)
1.8k warm up.
6x800m@
3:28
3:46
3:36
3:48
3:42
3:26
with 3 minute recoveries
1 mile cool down 10 minutes jog.
Splits put together would result in a 22:30 5k, so not bad going – on the last k went flat out for about 400m of it and the Garmin for the first time showed me actually running at sub 4 mins/k at about 3:55/k, which I don’t think I have done before, certainly haven’t seen it on the Garmin except for the dubious “fastest speed” which could have only been for 10 seconds!. Slowed a bit towards the end, but the first and last 800m put together would make a 6:52 mile more or less, which isn’t bad considering there were a couple of hard miles in between. Found it hard but could almost feel instant results – psychologically as much as anything else, the next thing will be to keep this up and start reducing the recovery times, although 3 minutes feels just about right at the moment, can work on that, getting it shorter, and the ultimately put it all together for some new mile, 5k and 10k PB times 
Posted on Aug 03, 2009 under Long Runs |
First 10 miler for a while, in the afternoon heat. Felt ok in bursts but also struggled after 10k, legs felt a bit heavy and heart was going bit fast so had a few walk breaks but carried on and managed to keep to 6+ per k to keep it at a nice steady slow pace. Ran a new route through Reddish and past Cedar Mount School then back through Gorton/windmill Lane.
Posted on Aug 01, 2009 under 5-10k, Intervals, Milestones, Speedwork |
First really proper intervals session. I have put it off for some time, but once improvements stopped coming with the running training I was doing, it was time to add something new into the mix if I want better times! Decided to try 1 mile intervals to start with, and try to run each sub 7:50, so within sub 50 10k pace.
1 mile easy warmup
3 x 1 mile at:
7:46
7:34
7:47
with 3 minute recoveries
1 mile cool down 9:18
The middle mile felt the most comfortable and was the fastest. Was starting to really feel it by the end of mile three, but the recoveries really helped, although they seemed to tick down quicker and quicker as the run went on!
The 7:34 maintained over 10k would mean a 47.01 10k, even the 7:47 (which was coasting speed really) would be 48:22 so if I can just string together some more sessions like this, add in another interval or 2, do some shorter, faster intervals, then put it all together on race day, that sub 50 is going to be well and truly shattered. I live in hope!!
