Road Rage
Session tonight at the track with the boys - was on the road so decided to come along. Still not ready for track and the way I am building my foundations in training everything seems to be coming into shape so best stick with the plan.
So, got to the track and DC declared it would be mile downhill, 2 x 3k loop around St Ives and then mile up hill. 5.6 miles of intervals - wowsers !!
Mile warm up on the track at a decent clip - 6.45 pace, bit of stretching and strides. Good group tonight, DC, Ian Turner, Ed, triathlete Mark & myself.
Set off for the first mile and nearly get run over about 1200m in. The joys of road reps! Finished in 5.20 and found it pretty hard work and seemed to take forever. 3 mins standing recovery went in no time and into first 3k rep. Stayed with DC & IT for 2k (6:48) and slowed slightly on the last k as it was around town with lots of turns and first time I had done this route. Finished up 1.82 miles in 10.00. Didn't realise everyone else ran to the lamppost so was 16 metres short lol.
Next rep did in reverse and started pretty hard around town. Felt hard for first k but then relaxed and started to feel strong. Surprised to see how quick 5 mins came around and pushed on ahead of IT and ran the 1.83 miles in 10.09 - pretty good time for a 3k race and sub 17 5k pace!
Last rep wanted to get up the hill in 6/mm - or about hopeful half marathon pace. Set off around 5:41 pace feeling pretty comfortable. Nearly got run over for 2nd time at petrol station as some twat in BMW didn;t indicate and was not going to stop! Crossed road then couple of 100m later Ian shouted CAR ! Stopped at the road and was no car there - he thought lights in someones drive were! Started again and pushed up the last hill a bit but felt very controled, on edge of flat out but just under. Finished up in 5.44 so well happy with that.
Overall 5.6 miles in 31.12 for 5:32/mm. Got to be happy with that. Finally feeling that 5:30-6/mm is more comfortable now. Few weeks ago it felt miles too hard but I am starting to feel more relaxed. Hoping to get it right Sunday abd be able to run this pace for the half. Only concern is hills to be fair but I will have a go. Think the 20 and the tempo is starting to pay off.
Need some more grub tonight and a nice warm bath. Be good to start feeling this pace getting even more comfy over the next few weeks.
So, got to the track and DC declared it would be mile downhill, 2 x 3k loop around St Ives and then mile up hill. 5.6 miles of intervals - wowsers !!
Mile warm up on the track at a decent clip - 6.45 pace, bit of stretching and strides. Good group tonight, DC, Ian Turner, Ed, triathlete Mark & myself.
Set off for the first mile and nearly get run over about 1200m in. The joys of road reps! Finished in 5.20 and found it pretty hard work and seemed to take forever. 3 mins standing recovery went in no time and into first 3k rep. Stayed with DC & IT for 2k (6:48) and slowed slightly on the last k as it was around town with lots of turns and first time I had done this route. Finished up 1.82 miles in 10.00. Didn't realise everyone else ran to the lamppost so was 16 metres short lol.
Next rep did in reverse and started pretty hard around town. Felt hard for first k but then relaxed and started to feel strong. Surprised to see how quick 5 mins came around and pushed on ahead of IT and ran the 1.83 miles in 10.09 - pretty good time for a 3k race and sub 17 5k pace!
Last rep wanted to get up the hill in 6/mm - or about hopeful half marathon pace. Set off around 5:41 pace feeling pretty comfortable. Nearly got run over for 2nd time at petrol station as some twat in BMW didn;t indicate and was not going to stop! Crossed road then couple of 100m later Ian shouted CAR ! Stopped at the road and was no car there - he thought lights in someones drive were! Started again and pushed up the last hill a bit but felt very controled, on edge of flat out but just under. Finished up in 5.44 so well happy with that.
Overall 5.6 miles in 31.12 for 5:32/mm. Got to be happy with that. Finally feeling that 5:30-6/mm is more comfortable now. Few weeks ago it felt miles too hard but I am starting to feel more relaxed. Hoping to get it right Sunday abd be able to run this pace for the half. Only concern is hills to be fair but I will have a go. Think the 20 and the tempo is starting to pay off.
Need some more grub tonight and a nice warm bath. Be good to start feeling this pace getting even more comfy over the next few weeks.
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