Shorter distance to cover this week (42 miles), but a couple of quality sessions (finally) after the drudgery of running at easy pace for five weeks. I also have to work around business travel, which despite only taking a relatively small chunk out of the week, invariably interferes with my “flow”.
It’s important not to add too many intensive sessions straight away, so I’m sticking to two tempo runs and another Lyme Park hilly run on Saturday. My midweek long run will be tomorrow (not really midweek) and with these dark winter evenings, I’ll miss the early evening park runs with the dog. We’ll make up for it on Saturday, Buffy.
Key: E=Easy Pace | F=Fartlek | H=Hills | I=Intervals | L=Long Run | M=Marathon Pace | T=Tempo Pace
| BLOCK 2 | WEEK 1 | Morning | Lunchtime | Evening |
| Sunday | |||
| Monday | E 6.5 miles | ||
| Tuesday | T 4.0 miles | L 11.0 miles | |
| Wednesday | E 4.0 miles | ||
| Thursday | |||
| Friday | E 4.0 miles | E 6.5 miles | |
| Saturday | H 6.0 miles |
Wanted to control today’s run and add the first quality session. Decided on 6.5m with a nice long warm up (15 minutes at easy pace) followed by 20 minutes at tempo and the remaining distance at easy pace.
We managed the warm up and tempo sections properly – although I miscalculated and we did an extra two and a half minutes in the threshold zone. What didn’t happen was a proper cool down. We slowed a little but didn’t get the heart rate back to 150 beats per minute.
6.5m | 57:02 | 8:45 | 164bpm | Tempo Pace
Those adjectives would be great for some physical activities, but when associated with running, neither are desirable.
It’s going to take a while to find any form and for that reason alone, it’ll also be some time before I post anything even vaguely interesting about my runs, but I’ll continue to upload them here anyway.
4m | 33:39 | 8:26 | 171bpm | Tempo Pace
