Back in the groove
Last week finished up with 66 miles -
Mon - 10k easy
Tue - 14 easy, HR bit high
Wed - 10 slow, very tough
Thu - 8 inc intervals (2 x mile, 2 x 3k) really good sesh
Fri - Rest
Sat - 20
Sun - 8 steady - HR better
Felt really rough all week, rotton with illness but a cracking week hitting all the right notes.
Blogged about the start of the week but finished up with 20 Saturday morning with Al & DC. Started 8 am and worked through a hilly, mainly off-road route cracking out 7/mm through the card pretty much.
Sunday did a steady 8. Really great run - 6:50 pace feeling easy but rough from illness. Also had eaten far too much for mothers day lunch :)
This week has followed the same path. Just full of illness but hopefully now through the worst of it. Tried a hard 10 today but once I got going, 6.2x pace was a slog - head wasn't in it and binned it off at about 8 and ran easy last 2 miles or so.
Nothing to panic about but positive thing is even with illness I am getting back into the swing of things. Roughly 10 miles per day and a decent pace / HR relationship. Last Tuesday ran 14 miles @ 150 bpm for 7:30/mm. Sunday was 40 secs faster and still not right.
Planning an easy 14 tomorrow morning as my weeks long run then hard 4 mile or so tempo Thursday night to round off the week before easing up for Sunday. Will probably run easy 8 on Friday and slow 5 with strides and drills Saturday.
Sunday is going to be a good day. Barring disaster should PB as HR and recent times are indicating that I am in good nick. Pace converters are showing 34.xx even 34 low are possible but I will be bloody happy to knock out anything close to 35 mins flat and push on!
The plan is to run 5:30/mm for the first mile and see what happens. I shouldn't die too much if I am healthy off 5:26/mm avge for a 5 mile race but will see what happens.
Mon - 10k easy
Tue - 14 easy, HR bit high
Wed - 10 slow, very tough
Thu - 8 inc intervals (2 x mile, 2 x 3k) really good sesh
Fri - Rest
Sat - 20
Sun - 8 steady - HR better
Felt really rough all week, rotton with illness but a cracking week hitting all the right notes.
Blogged about the start of the week but finished up with 20 Saturday morning with Al & DC. Started 8 am and worked through a hilly, mainly off-road route cracking out 7/mm through the card pretty much.
Sunday did a steady 8. Really great run - 6:50 pace feeling easy but rough from illness. Also had eaten far too much for mothers day lunch :)
This week has followed the same path. Just full of illness but hopefully now through the worst of it. Tried a hard 10 today but once I got going, 6.2x pace was a slog - head wasn't in it and binned it off at about 8 and ran easy last 2 miles or so.
Nothing to panic about but positive thing is even with illness I am getting back into the swing of things. Roughly 10 miles per day and a decent pace / HR relationship. Last Tuesday ran 14 miles @ 150 bpm for 7:30/mm. Sunday was 40 secs faster and still not right.
Planning an easy 14 tomorrow morning as my weeks long run then hard 4 mile or so tempo Thursday night to round off the week before easing up for Sunday. Will probably run easy 8 on Friday and slow 5 with strides and drills Saturday.
Sunday is going to be a good day. Barring disaster should PB as HR and recent times are indicating that I am in good nick. Pace converters are showing 34.xx even 34 low are possible but I will be bloody happy to knock out anything close to 35 mins flat and push on!
The plan is to run 5:30/mm for the first mile and see what happens. I shouldn't die too much if I am healthy off 5:26/mm avge for a 5 mile race but will see what happens.
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