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Make that '3 layers, hat and gloves' run! 4 miles at just sub 9 pace, very relaxed although there was definitely the feeling of the odd twinge in a couple of muscles. Must have worked them well on Sunday!
Similar planned for tonight.
Bike commuting yesterday (2 x 5 miles), run commuting today (2 x 5 miles at 9/mi). Feeling a bit achy today for the first time in a while - niggles with the left knee and right foot, probably following Tuesday's intervals.
Hope the knee improves quickly Dr Dan.
I rounded the week off last week with a nice easy 13, picking up the pace a bit in the 2nd half. I was a little squiffy from a day of beers Saturday but I soon cleared the cobwebs.
Recovery 5 yesterday then today was 8 x 3 minutes at something between 10k and 5k pace off 90 seconds. The weather was atrocious, hammering down, windy and cold. Certainly not ideal to running at 6mm pace. Anyway, it got done and is in the bag.
Hope everyone's week is going well?
Hope you feel refreshed after the day off DT?
I am still full of cold, so have binned off anything approaching faster paces so far this week and did another easy run last night. 5 miles this time, at 9.03mm. Am planning to do 4 miles tonight (perhaps with some fartlek thrown in, depending on how my breathing feels) and then a long run of 8 miles on Sunday.
Alehouse, hope you are feeling a bit better now?
Nice work, Andrew.
How is knee, Dr Dan?
J-gav, I will regret saying this but it is now 13 months since I last had a cold or other similar issue.
Steady rest of the week last week. Had a day off Friday so did my long run which was 15 miles with the middle 5 at mara pace. Some spin and bodypump Saturday then a very hungover and slow 4 miles yesterday.
Racing sunday, the annual 10 mile pudding run. It was the first casualty of the snow last winter so remains my longest standing pb. I'll need to run 6.19 pace minimum to pb. It'll be the first time ive dipped under 6.20 pace for a race longer than 10k if I do it. Conditions on current forecast are decent.
DT - good luck for Sunday. As you say, the forecast seems ok for the weekend so everything seems set for you as you've had a great run of training recently!
JGav - that is a good, pragmatic, response to the situation! Sometimes we can all get a bit hung up about hitting mileage etc (hence why I continued to run this week with a heavy cold) but your approach seems more sensible.
The next couple of weeks for me are pretty chocker with pre-Christmas stuff, so I'm going to have to be a bit creative to still get my mileage in. However, taking my own advice from the previous paragraph, as it is my base training period I won't worry too much if a few miles get lost along the way!
yes it all gets rather tricky the next few weeks!!
Solid session today of 2k at 10kp (90s) 1k at 5kp (3 mins) Repeat (3 mins) Repeat. Pretty much 9k at overall faster than 10k pace whilst running. Feel quite tired now!
Easy rest of week for sunday. Today has given me some confidence that I am fit enough to go out at pb pace sunday.
Get well soon JGav.
DT - sounds like an interesting session (just trying to equate it to my paces, and I think it would seem pretty hard!). Might try it in the spring training block, but perhaps only one repeat rather than 2.
Going to mix my training up a bit this week by doing a 3k time trial on a route that I have used a couple of times in the past. Did 12.23 this time last year, hoping to go sub12 this time around (or close to it). Hoping to do this tonight, so long as the heavy rain passes over in time!