Week ending
25th November
Monday
evening as I am writing this. Obviously not venturing out for a jog or a
recovery walk as I was out every day last week and sometimes the couch is the
best place to be. I have pretty much figured out (and inadvertently leaked) my plans for next year. More about that in a few weeks
Started the
week off with the now routine 3 mile recovery walk with my wife. On Tuesday
headed up to the local soccer pitch in Mayfield. Its at the back of the mother’s
house and a was a regular refuge for us young lads back in the 1980’s where
many a great soccer match was played. Roughly half a mile in diameter it’s flat
enough but with a nice hilly kick on the return leg. Did 2 miles warm up at
around 8.45 pace and then 3 X 1 miles with 3 minute recoveries with a one mile
cooldown. Splits were 7.02, 6.59 and tired 7.15. All in all very happy as I
didn’t know what to expect. On Wednesday revisted Mayfield for the usual 3 mile
downhill and 3 mile uphill run. Legs were feeling nice and limber but was
cautious enough running the route in 8min15 pace. There is a definite improvement
all the same but running a casual sub 8 pace has yet to happen.
Thursday
evening met up with the Mallow lads in Clyda GAA pitch on a freezing night for
a interval session. 2 mile warm up with 12 X90 seconds sprints with a 2 mile or
so cooldown. I took this very seriously
and was happy with my finish on each interval staying in the top of the middle
third group.
Friday in Charleville decided to jog 6 miles walking
for one minute after each mile. Pace was faster than I expected and the walk
saw my pulse drop quite quickly. Saturday rounded off the running week with
another hill run up in Mayfield. I was a lot faster again for this one running
at a pace of 8.06 with the last hilly mile completed in 7.50 pace. Rest of the
day was spent in the company of the lads watching Everton giving Liverpool a
fright in a cracking 3-3 draw with the rest of the night enjoying a few social
beers. Sunday involved another 3 mile walk, had hoped to wak this at pace but I
was as you say feeling “delicate”.
Monday 2.5
mile walk, Tuesday 6 miles with 3 X 1 mile intervals, Wednesday 6.2 miles,
Thursday 6 miles with 12 X 90 minute sprints, Friday 6 miles with one minute
walking breaks, Saturday 7 mile hill run in Mayfield, Sunday ever so slightly hung
over 3 miles
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