Good & Bad
After Thursdays road session, Fridays long run attempt was a struggling 8 miles @ 7.59/mm over the hilly trails. Felt so tired! Good thing was it was done and dusted by 10am.
Rested up Saturday and Sunday went out for a long run with DC. Aim was to push it to just above LT effort.
Started nice and steady and reeled off the miles. After 8 miles DC called it on to go for 15! I thought we would be doing 10 and at that stage the pace was dropping to 6:06/mm !
Splits were (approx Garmin took ages to pick up signal so some from DCs)
6.37, 6.27, 6.24, 6.22, 6.20, 6.10, 6.11, 6.09, 6.22, 6.27, 6.20, 6.21, 6.15, 6.18, 6.24
For 1:34.52 @ 160 bpm. Half marathon in 1:23 feeling good. Was only wind in face last 2 1/2 miles that pushed HR up to half marathon effort.
Felt really good the whole run, running with DC always feels easier for the pace!
Big improvement on previous long runs and a good start at an attack on Beford Half next weekend.
Unfortunately woke up this morning with sore quad - a bit swollen and painful and also a tight glute from St Neots still. Binned the running today and did a 40 min spin on the TT. Always knew at some stage when niggles kicked in I would have to cross train. Covbaldy has been getting amazing results using swimming and biking and kicking my ass so must be something in it!
Ice cold bath after the session and legs starting to feel better. Good stretch of my back as well. I will probably do a long swim tomorrow and another TT to make sure. If the quad is still sore I can't run anyway but I won't try and run until Wednesday at least, no point taking any risks.
So, really good long run - probably best ever long training run but bad news I have a niggle.
Plan before Bedford is to get 2 really good hard road sessions and a good 20 miler for strength. Anything else on top of that is a bonus. Really want to smash a good time in then wrap myself up in cotton wool until Jan !
Rested up Saturday and Sunday went out for a long run with DC. Aim was to push it to just above LT effort.
Started nice and steady and reeled off the miles. After 8 miles DC called it on to go for 15! I thought we would be doing 10 and at that stage the pace was dropping to 6:06/mm !
Splits were (approx Garmin took ages to pick up signal so some from DCs)
6.37, 6.27, 6.24, 6.22, 6.20, 6.10, 6.11, 6.09, 6.22, 6.27, 6.20, 6.21, 6.15, 6.18, 6.24
For 1:34.52 @ 160 bpm. Half marathon in 1:23 feeling good. Was only wind in face last 2 1/2 miles that pushed HR up to half marathon effort.
Felt really good the whole run, running with DC always feels easier for the pace!
Big improvement on previous long runs and a good start at an attack on Beford Half next weekend.
Unfortunately woke up this morning with sore quad - a bit swollen and painful and also a tight glute from St Neots still. Binned the running today and did a 40 min spin on the TT. Always knew at some stage when niggles kicked in I would have to cross train. Covbaldy has been getting amazing results using swimming and biking and kicking my ass so must be something in it!
Ice cold bath after the session and legs starting to feel better. Good stretch of my back as well. I will probably do a long swim tomorrow and another TT to make sure. If the quad is still sore I can't run anyway but I won't try and run until Wednesday at least, no point taking any risks.
So, really good long run - probably best ever long training run but bad news I have a niggle.
Plan before Bedford is to get 2 really good hard road sessions and a good 20 miler for strength. Anything else on top of that is a bonus. Really want to smash a good time in then wrap myself up in cotton wool until Jan !
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