Steady Ate
Steady 8 was the plan yesterday. Was thinking along the lines of mile easy, 3 miles hardish (6.30) and then easyish 4 coming back. Starting hard then holding a lower HR is a very tough assignment to be fair and I knew given Thursdays exploits that would be the case!
Set off nice and easy and legs feel good for the rest (even if it was a mong day!)
Hard to work out pace as Garmin is not right but mile marker comes up in 6.50 and I lap. 143bpm avge is not amazing for the first mile but quickly see I am much quicker in the second mile. Comes up in 6.13 for 158 bpm into the wind. Push on a bit as HR is drifting between just under LT and MP. 6.04 for 159 bpm which is nice! Last mile before the turn HR is getting a little high although only pushing (MP) marathon effort which is great. 6.00/mm for 161 bpm. Turn back for home and ease up a little looking to bring the HR down for the second half. Stop just before 5th mile. Have a sore throat and some coughing to hack up but nothing there (from booze/shouting on Thurs not illness) so cue doubling up like a cat with a fur ball. Next few miles reel off nicely as 6.23, 6.19, 6.14 for around 156 bpm and feeling good. Stop again to do the fur ball thing just before 7 miles then push on the last mile for 5.56 and an overall 49.49 for 8 miles @ 156 bpm.
Really nice run as even though I felt really good all the way (certainly would not worry about running 26.2 at this pace if I had the endurance) what was most pleasing was that it didn't actually feel that fast. When I have been really fit (even just before London) I could run and maintain 6.15 pace no worries but it still felt quick. If I had no Garmin yesterday I would have thought I was running 6.30-6.40 pace so maybe things are turning!
14 this morning with DC, nice and easy is the plan and looking forward to a good catch up.
Another week at home (same as this week) then into USA and the plan will be to run progressivly faster while I am over there.
Want to see easy pace at 6.45/mm (145bpm), easy-steady at 6.15/mm (150bpm) and steady at 5.50/mm (155bpm).
Currently those HR paces are at about 7.10/mm, 6.45/mm & 6.14/mm
After that base is done and we are ready to push on to bigger things !!
Set off nice and easy and legs feel good for the rest (even if it was a mong day!)
Hard to work out pace as Garmin is not right but mile marker comes up in 6.50 and I lap. 143bpm avge is not amazing for the first mile but quickly see I am much quicker in the second mile. Comes up in 6.13 for 158 bpm into the wind. Push on a bit as HR is drifting between just under LT and MP. 6.04 for 159 bpm which is nice! Last mile before the turn HR is getting a little high although only pushing (MP) marathon effort which is great. 6.00/mm for 161 bpm. Turn back for home and ease up a little looking to bring the HR down for the second half. Stop just before 5th mile. Have a sore throat and some coughing to hack up but nothing there (from booze/shouting on Thurs not illness) so cue doubling up like a cat with a fur ball. Next few miles reel off nicely as 6.23, 6.19, 6.14 for around 156 bpm and feeling good. Stop again to do the fur ball thing just before 7 miles then push on the last mile for 5.56 and an overall 49.49 for 8 miles @ 156 bpm.
Really nice run as even though I felt really good all the way (certainly would not worry about running 26.2 at this pace if I had the endurance) what was most pleasing was that it didn't actually feel that fast. When I have been really fit (even just before London) I could run and maintain 6.15 pace no worries but it still felt quick. If I had no Garmin yesterday I would have thought I was running 6.30-6.40 pace so maybe things are turning!
14 this morning with DC, nice and easy is the plan and looking forward to a good catch up.
Another week at home (same as this week) then into USA and the plan will be to run progressivly faster while I am over there.
Want to see easy pace at 6.45/mm (145bpm), easy-steady at 6.15/mm (150bpm) and steady at 5.50/mm (155bpm).
Currently those HR paces are at about 7.10/mm, 6.45/mm & 6.14/mm
After that base is done and we are ready to push on to bigger things !!
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