Posted on Mar 09, 2010 under Intervals, Speedwork |
First intervals session since last summer. Felt tough but good to push things hard. Set off with a 2k warmup, then set the Garmin for 5x800m with 3 minute walking recoveries. Wasn’t sure how to pace it so went pretty much flat out then adjusted as I felt the pain! The interval splits were:
3:35
3:49
3:24
3:47
3:12
The slower legs were with the incline at the end. In any case, my two fastest splits would make a 6:36 mile, and the last split was very encouraging, as sooner or later I will need to run sub 3 for 800 if I am going to run a sub 6 mile. But it’s promising to be more or less where I peaked last summer, right at the beginning of the running season as spring starts to wake up the world 
Posted on Mar 06, 2010 under 10-15k, Hill Work, Long Runs, Milestones |
This was my longest run in 6 months. Set off slowly, for a planned 8 miles, and was struggling a bit at first as I went down Stockport Road and into Bredbury, having to tie my shoelace en route. Then I hit the uphill part of the course and just pushed myself to keep going. Then coasted off the hills on the flat and downhill bits and built up a real head of steam until the next hill, near the end. Slowed down a bit then and just jogged to the 8 mile point. Think I need a couple of rest days now to let my legs recover from the hard sessions lately.
Posted on Mar 04, 2010 under Milestones, Speedwork, The Mile, Time Trials |
Not done a one mile time trial since June 2009, and am supposed to be on course for a sub 6 minute mile challenge – if only I hadn’t been injured for several months etc!
Anyway, did a one mile warm up going pretty easy, walked and stretched, then set off for my mile trial. Went off hard and just tried to maintain it, glanced at garmin and I was doing close to 4:00/k. Was hard to judge the pacing since I have not done it for so long – and by the end I was really breathing hard and was going all out. Managed it in 7:16, which at this stage, being only 16 seconds off a PB I gained last year with a lot more running in my legs, is pretty good going.
Will keep it up and have another time trial in a few weeks and see if there’s any improvement.
Posted on Mar 02, 2010 under 5 miles, Recovery Runs, Regular Runs |
Put in a lot of running miles last week so on this occasion just took it easy and did a very gentle 5 miles as a kind of recovery run after Sunday’s hard 5k time trial. Felt good.
