Half term
Decent training block over half term.
After my last post I eased up to the Westminster Mile. We stayed in London the night before as Jacob's race was a big one but it worked out really well as I was off in Wave 1!
Had an idea of 5-5.15 being the ball park but secretly hoping for a sub 5. Warmed up reasonably well and in pen nice and early.
Race started and it was mayhem, first 400m felt like a max effort and I tried to back off the effort but it was effectively a 1 mile sprint! Passed 800m in 2.35 and finished hard for a 5.10 even split. Probably could have run faster in a later wave but it was good to get it done. Dashed back to the hotel, caught the end of breakfast and then headed back down in time for Jacobs race. If you know, you know. He crushed me with a 4.46 to take silver in the U13 boys championship race and 2nd in the national rankings.
Off to Lower Mill, Monday was standard double day nice and easy. Legs a little tired. Tuesday was a solid 8 @ 7.30 pace feeling good. Definitely felt the benefit of having a race in my legs and HR nice and low.
Wednesday was aimed at 5 miles threshold, pace got to very low 6's early so it was too tempting not to raise this to proper tempo effort and the first solid 5 mile tempo banked for many years. Scores on the doors of 5:55/mm for 5.07 miles in 30 mins @ 160 bpm. Pancake flat loop really helped. Could comfortably go slightly quicker for 10km and hold for half marathon off a few extra weeks conditioning. This run was actually a better WAVA than my 1 mile race!
Thursday steady 4 miles after late and tiring day at the zoo in 6:57/mm and Friday before we left to come home an easy 5 in 7:20/mm. Really pleased with this as it was really low effort.
Saturday was off to Madrid with the boy. Up at 5am, flight 7:35am and flight back home at 5am Sunday morning. Didn't have tickets and glad I didn't shell out after that but all round good little trip. Was knackered and hungover coming back but slept in until 11:30am.
Out at 3pm for some hills with the boy. Both knackered so it was the only way of getting anything remotely productive in the bag!
All in all a decent week banked. The tempo and the steady run paces have really improved which is nice to see as it's been 3/4 weeks of consistent training. Hopefully an early night tonight and I'll be feeling fine again tomorrow. The plan is Peterborough 5k on Wednesday for a tilt at sub 18 (should be very doable) but really to set a marker for later in the summer.
After my last post I eased up to the Westminster Mile. We stayed in London the night before as Jacob's race was a big one but it worked out really well as I was off in Wave 1!
Had an idea of 5-5.15 being the ball park but secretly hoping for a sub 5. Warmed up reasonably well and in pen nice and early.
Race started and it was mayhem, first 400m felt like a max effort and I tried to back off the effort but it was effectively a 1 mile sprint! Passed 800m in 2.35 and finished hard for a 5.10 even split. Probably could have run faster in a later wave but it was good to get it done. Dashed back to the hotel, caught the end of breakfast and then headed back down in time for Jacobs race. If you know, you know. He crushed me with a 4.46 to take silver in the U13 boys championship race and 2nd in the national rankings.
Off to Lower Mill, Monday was standard double day nice and easy. Legs a little tired. Tuesday was a solid 8 @ 7.30 pace feeling good. Definitely felt the benefit of having a race in my legs and HR nice and low.
Wednesday was aimed at 5 miles threshold, pace got to very low 6's early so it was too tempting not to raise this to proper tempo effort and the first solid 5 mile tempo banked for many years. Scores on the doors of 5:55/mm for 5.07 miles in 30 mins @ 160 bpm. Pancake flat loop really helped. Could comfortably go slightly quicker for 10km and hold for half marathon off a few extra weeks conditioning. This run was actually a better WAVA than my 1 mile race!
Thursday steady 4 miles after late and tiring day at the zoo in 6:57/mm and Friday before we left to come home an easy 5 in 7:20/mm. Really pleased with this as it was really low effort.
Saturday was off to Madrid with the boy. Up at 5am, flight 7:35am and flight back home at 5am Sunday morning. Didn't have tickets and glad I didn't shell out after that but all round good little trip. Was knackered and hungover coming back but slept in until 11:30am.
Out at 3pm for some hills with the boy. Both knackered so it was the only way of getting anything remotely productive in the bag!
All in all a decent week banked. The tempo and the steady run paces have really improved which is nice to see as it's been 3/4 weeks of consistent training. Hopefully an early night tonight and I'll be feeling fine again tomorrow. The plan is Peterborough 5k on Wednesday for a tilt at sub 18 (should be very doable) but really to set a marker for later in the summer.
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