July 23rd
2017
The last
week was a pretty good one on the running front. It was more about the quality of
running than the quantity. I hope I have pretty much keyed into what is the
best running strategy for me given my responsibilities at home and the changes
in other areas. Last Sunday I ran a 18 miler in the company of Adrian and Pa.
Adrian Fitch is running Berlin as well and is going great guns sticking
strictly to a rigid and aggressive training plan. It seems to be paying off in
spades.
My plan is
more general but I hope the benefits will be apparent in a while. The 18 mile
(18.5 miles to be exact was a slow one and very relaxed- time on the
feet,2hrs40mins. Monday was the usual 45 jog, walk, stroll, jog, walk, stroll
with Bubs in the buggy around the town park. Tuesday a 5 mile tempo at 7.06
pace with a 2 mile tempo and 1 mile cooldown. Splits were 7.12, 7.08, 7.07,
7.06 and 6.53. Wednesday a 90 , 9.5 slow run in Charleville and Thursday a
controlled 7.57 paced run up in Cork covering 7.6 miles or 1 hour. No running
Friday and a excellent 90 minute run on Saturday at 7.32 pace, again on my own
before heading up to a wedding in Clare. The last run is always a tough one,
the last mile was a slow one (something to remember) but the rest were all in
the 7.25 to 7.35 range. Wouldn’t it be great to manage that for 26.2 miles?
P.S The week
before I ran 45 miles so again a good few weeks of consistent running. The speedwork session for the week was 9 miles with 6 X 800's in the 3.18 to 3.23 range.
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