August 25th – Saturday
Had a good nights sleep on Friday. Had planned to do a 7 mile
workout on Friday but felt a bit out of it all day so rested instead. A good
option too as on Saturday I was awake and up before 8am without any alarm
having to shift me – always a good sign. The resting heart rate was back to 48
BPM as distinct to 60 plus last Friday week (the day after my holidays). Ran
down the town, up and down the railway rd, onto the Cork rd turning left at
Pikes Cross and taking the back rd back to the house. In all 8 miles run at a
relaxed medium pace. It’s a good looped route with nice downhills and good
pulls to test you – ideal for tempo and
medium runs. Last 3 miles were run in 7.30, 7.30 and 7.47. It was also good to
have the garmin again. (Dublin airport security were kind enough to locate it
in the airport and post it on- chuffed).
8 miles – 1.02.04 – 7.45 pace
Sunday 26th August
Felt fresh for this one. Met the club runners at 9.00 am.
There was probably 10-12 of us when we started out but some of the tem turned
back after 6 miles or so either having done 7 beforehand or having done 13
beforehand. That left 7 of us who did the rest of the mileage together. Took
another lovely route –turning off for Lombardstown, onto Ballyclough,
negotiated some very tough climbs, picked up some water at Mallow golf club
(thanks Paudie) and onto Newtwopothouse before running down the Cork rd and a
loop of Mallow town before finishing at the roundabout. I was happy enough to
take it handy down the back aiming to get some time up on my legs – 2.42.25.
Average pace was around 9 minutes. Heart rate was a small bit higher than I
expected 146 but a job well done. Hope to do something similar next week and
may increase to 20 miles. Again slow miles again next week using upcoming half
marathons as pace runs and midweek races as tempo runs. A job well done
18 miles in 2.42.25. 9 minute pace . Average HR 146
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