24-02-2016, 02:00 PM
Hi The Ed,
The x-country was a strange one, I ran well enough and finished in a similar position to the first race back in November which hopefully means the fitness is back on track, but the competitive person inside feels a little gutted to have 4 team mates finish ahead.
On with the program. The days following were strangely easy, didn't feel tired and the pace felt so easy (with the hr remaining 65-70%) so this can only be taken as a good sign.
Sessions:
2k: 7.15, 7.18, 7.13, 7.21, 7.12
Long run: 16 miles @150 avg hr
1k: 3.30, 3.30, 3.28, 3.32, 3.37, 3.32
I decided to up the pace slightly and see how things went. I was only aiming for 7.20-7.25 for the 2k session but things just felt right and it wasn't really much of a struggle. I could have done another lap if not two more.
The long run was on Sunday again (day 6, day 4 & 5 rest day) and was just over 2 hours to help with the 1/2 marathon coming up, it also felt easy and I could have done more. Legs tired the next day but to be expected. Only did 30 mins on the Monday to help recovery before the 1k.
By the time the 1k session came round I was still feeling tired but gave it my all. It was very tough, much tougher than the 2k session (strange how these have swapped around in perceived effort - can only mean the speed stamina is improving) and the last 2 were almost 100% effort I would say and no chance of doing any more.
All in all very pleasing and on we go to the half marathon on 05th March - I will be doing another 12-14 miler this Sunday instead of the 60 mins.
Cheers!
Rob
The x-country was a strange one, I ran well enough and finished in a similar position to the first race back in November which hopefully means the fitness is back on track, but the competitive person inside feels a little gutted to have 4 team mates finish ahead.
On with the program. The days following were strangely easy, didn't feel tired and the pace felt so easy (with the hr remaining 65-70%) so this can only be taken as a good sign.
Sessions:
2k: 7.15, 7.18, 7.13, 7.21, 7.12
Long run: 16 miles @150 avg hr
1k: 3.30, 3.30, 3.28, 3.32, 3.37, 3.32
I decided to up the pace slightly and see how things went. I was only aiming for 7.20-7.25 for the 2k session but things just felt right and it wasn't really much of a struggle. I could have done another lap if not two more.
The long run was on Sunday again (day 6, day 4 & 5 rest day) and was just over 2 hours to help with the 1/2 marathon coming up, it also felt easy and I could have done more. Legs tired the next day but to be expected. Only did 30 mins on the Monday to help recovery before the 1k.
By the time the 1k session came round I was still feeling tired but gave it my all. It was very tough, much tougher than the 2k session (strange how these have swapped around in perceived effort - can only mean the speed stamina is improving) and the last 2 were almost 100% effort I would say and no chance of doing any more.
All in all very pleasing and on we go to the half marathon on 05th March - I will be doing another 12-14 miler this Sunday instead of the 60 mins.
Cheers!
Rob