Hey there,
It was a a full on housework weekend (ripping out carpets etc.) but I managed to get out for something resembling a paced 5k on the Sat evening, 16:54 at a fairly even tempo with 5k easy either side. Felt a bit harder than I hoped. Then a nice 21k long run on the Sunday.
This week has been mostly easy buggy running. On Tues (which was supposed to be 3x1600 controlled) the group were doing a grass session so I joined that instead. 12 mins progression (6 steady, 4 faster, 2 fast) and then straight into 6x 2:30 fast on decreasing rest intervals (60, 45, 30 etc.). Quite a tough session for me, expecially as it was on quite slippy grass and I was the only one without spikes (I have bought some today!). Hanging off the back of the group the progression for me went 3:50 > 3:30 > 3:10/15 and then the 2:30's were all ~3:00 pace or faster. I stopped after 4 to try and keep some semblance of 'control'!
Obviously it's great to have faster runners to train with but I'll need to figure out how I fit it with the plan. I'm not sure I'll be able to coax them across to my plan just yet (given I'm the slowest!) but hopefully I can weave things together. They admit they're also lacking structure at the moment but there is a common goal of a fast 5k in February (https://www.armagh5k.com) so hopefully can get a rhythm for that.
So - I'm at the end of a cycle with no race. Considering a parkrun 5k tomorrow, we're on vacation next week (Greece!) and I've just been invited to a local 10k on Oct 27th (hilly unfortunately)... so I may aim at a repeat of the last 2 weeks of the program starting next week (but actually stick to it this time) into the 10k on 27th?
Thanks as always
Jamie
It was a a full on housework weekend (ripping out carpets etc.) but I managed to get out for something resembling a paced 5k on the Sat evening, 16:54 at a fairly even tempo with 5k easy either side. Felt a bit harder than I hoped. Then a nice 21k long run on the Sunday.
This week has been mostly easy buggy running. On Tues (which was supposed to be 3x1600 controlled) the group were doing a grass session so I joined that instead. 12 mins progression (6 steady, 4 faster, 2 fast) and then straight into 6x 2:30 fast on decreasing rest intervals (60, 45, 30 etc.). Quite a tough session for me, expecially as it was on quite slippy grass and I was the only one without spikes (I have bought some today!). Hanging off the back of the group the progression for me went 3:50 > 3:30 > 3:10/15 and then the 2:30's were all ~3:00 pace or faster. I stopped after 4 to try and keep some semblance of 'control'!
Obviously it's great to have faster runners to train with but I'll need to figure out how I fit it with the plan. I'm not sure I'll be able to coax them across to my plan just yet (given I'm the slowest!) but hopefully I can weave things together. They admit they're also lacking structure at the moment but there is a common goal of a fast 5k in February (https://www.armagh5k.com) so hopefully can get a rhythm for that.
So - I'm at the end of a cycle with no race. Considering a parkrun 5k tomorrow, we're on vacation next week (Greece!) and I've just been invited to a local 10k on Oct 27th (hilly unfortunately)... so I may aim at a repeat of the last 2 weeks of the program starting next week (but actually stick to it this time) into the 10k on 27th?
Thanks as always
Jamie