So I was on vacation this week and after 2 weeks and 4 races where the weekly mileage had dropped to 30, this was a get few miles in week.
Monday: 6.4k recovery run
Travelled to Dundalk after the race yesterday for 2 nights in the Crowne Plaza, main purpose to get my car serviced in Portadown and save €160 which equals a free trip for me and the gang.
Picked up 2 NB singlets in TK Max in Craigavon, couple of performance T’s, Shorts, some winter gloves, hat and socks in JB sports, then over to the Outlet in Banbridge for some Nike gear, including a pair of Triax 4+ for £50.
Got back to the hotel about 5pm and it was lashing rain, I had run 30 days consecutively and seriously considered giving it a wide, but in the end relented and got out, left the hotel and ran towards some fields that I could see from the hotel, in behind the IT college, nice gravel track about 1400m long – so 3 laps in there nice and easy 8min pace.
Tuesday: 9k recovery run
Got back from Dundalk in the afternoon and after getting settled drove to Gym to park the car and head for a run (I live on hill, so was still in recovery mode from the race), headed out over the Leitrim river, along the bank and then over to the Morrough, but could only run a mile up there as the grass was too long and was stabbing my legs, so done a U turn and ran out to the harbour and back – 8min pace again.
Wednesday: 12.6k progressive run with some drills and strides
This was meant to be another recovery run and my wife duly dropped me off at Greystones Rugby Club, but I felt good after 4k so here is how it went.
• 4k in 20:00
• 4k in 19:40
• 4k in 18:52
Could have gone much faster and was deliberately forcing myself to ease off and as my wife had not returned finished off with some drills, stretching and 4 x 75m with a walk back recovery.
Thursday: 12.4k run from the house pushing on the hills
Again felt surprisingly spritely today, it’s areal novelty to run at 11am mid week, went out with the intention of another recovery run, but again as I was feeling good pushed it on any hills I came across, finished in 59:26 (7:43 pace).
Friday: 3 x 5mins
Headed up to St. Pat's GAA Club to run for about 40mins easy as I was heading to the track tomorrow morning, plus after the wedding yesterday I needed to get rid of the Budweiser and a cheeky little Canadian Club
Pulled up and seen Colin Daly jogging around and before I got over Sean Dunne had pulled up, turns out they were doing 3 x 5mins, so quick on the spur decision was to join them.
In all honesty these guys are a level above me (Colin ran 17:22 and Sean ran 17:43 in the track 5k that I ran 18:40 in the week before), plus feeling the effects of the alcohol, probably wasn’t a great decision in hindsight, but at least I had the only session I had planned this week out of the way.
Saturday: 9.75 miles LSR?
Out early enough for a 10 miler based on a rough calculation of the route, stuck on my Timex S&D and this ended up being 9.75 so not a bad guess – finished in 1:17:28 a little under 8min pace, felt the impact of the increased mileage this week (already over 40) but still pushed on the hills. I know this is an area I need to focus on to hit my 10k goal, I’ve only had 9 40mile + weeks this year and I’m a bit lazy when it comes to the longer runs only 11 10mile+ runs, with the longest being 12.6miles. But the plan is to race short races through July and August to get my race pace splits equalized and the mileage will come from September.
Sunday: 12.4k easy run
Out early again for a gentle run, ran my normal 1hr route from the house but eased it down to 1:02:58, only looked at my watch when I stopped and just ran at a perceived easy pace.
Week 28 Summary:
Nice pressure free week, even though the mileage was high apart from the session on Friday it was run mainly in my comfort zone, which was probably needed after the 4 races in 15 days.
Total mileage – 48.27
highest mileage week since week 9 and first over 40 in 4 weeks.
Consecutive days – 37
Consecutive miles – 210.14
Week 29 Plan:
Mini-Taper Mon & Tues, DCC 5k on Weds (not part of my plan, but I can’t resist the temptation to complete the 1000 mile challenge during my favourite racing distance
– I don’t expect to challenge my 18:22 in this one, more a 90 – 95% effort), Thurs and Fri will be recovery runs, some short intervals on Sat and about 1hr on Sun, about 30miles for the week.