Tempo-ish
Decent run in the end yesterday, 6.2 miles @ 6:39/mm although HR was a bit high for steady! Took normal trail up to the lake then past bears to the old A428 gypo site. 5k uphill @ 6:50/mm avge. HR was massive by then and keeping it around 155 bpm was not happening.
Turned and came straight back down the road and looped around the village. Downhill so pace lifted but effort remained same. 6:25/mm for the second half for an overall 6:39/mm @ 157 bpm.
HR was Ok but the drag up hill lifts it too high for the pace but nethertheless was a solid effort. 1034 beats per mile is around as good as I've had recently. Thursday's run will be all flat so hopefully hit better paces.
Ran without any insoles (so straight balance). Noticable that my left leg runs slightly more on toes to balance the height difference out. Today it's more relaxed than usual (have done same amount of rehab) so possibly this may help. Hoping that if calf returns to normal, the stretching and rolling will keep my back / hip issues under control. The Epic Reacts are also really nice to run in, so will probably leave the Pegasus just for racing for now.
Tomorrow will either be the strong tempo from 3 weeks ago (10/15/15/10) or a straight 10k tempo (160 bpm). I don't fancy doing a 30 min tempo at 6/mm as I think that's just pushing too hard for now. Ideally that kind of pace will just fall into place once I am fit enough.
I'll possibly pace the boy around Parkrun on Saturday morning at 19.30 pace but not sure he fancies it. If not it will be a straight repeat of Sunday's 10 @ 150 bpm
Ordered a treadmill for indoors today. Bit of a treat for the family. The boy will get plenty of use out of it as will Ange. It's not the best around here for winter running once it gets dark (or wet) so once I can get back to 100% training it'll really help things.
Plan is to ge a bike session done today, probably the 3 x 10 but must admit feeling pretty lazy at the minute!
Turned and came straight back down the road and looped around the village. Downhill so pace lifted but effort remained same. 6:25/mm for the second half for an overall 6:39/mm @ 157 bpm.
HR was Ok but the drag up hill lifts it too high for the pace but nethertheless was a solid effort. 1034 beats per mile is around as good as I've had recently. Thursday's run will be all flat so hopefully hit better paces.
Ran without any insoles (so straight balance). Noticable that my left leg runs slightly more on toes to balance the height difference out. Today it's more relaxed than usual (have done same amount of rehab) so possibly this may help. Hoping that if calf returns to normal, the stretching and rolling will keep my back / hip issues under control. The Epic Reacts are also really nice to run in, so will probably leave the Pegasus just for racing for now.
Tomorrow will either be the strong tempo from 3 weeks ago (10/15/15/10) or a straight 10k tempo (160 bpm). I don't fancy doing a 30 min tempo at 6/mm as I think that's just pushing too hard for now. Ideally that kind of pace will just fall into place once I am fit enough.
I'll possibly pace the boy around Parkrun on Saturday morning at 19.30 pace but not sure he fancies it. If not it will be a straight repeat of Sunday's 10 @ 150 bpm
Ordered a treadmill for indoors today. Bit of a treat for the family. The boy will get plenty of use out of it as will Ange. It's not the best around here for winter running once it gets dark (or wet) so once I can get back to 100% training it'll really help things.
Plan is to ge a bike session done today, probably the 3 x 10 but must admit feeling pretty lazy at the minute!
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