Time to update this getting a little lazy with logging runs lately.
Sunday 22nd April: 14.7 miles in 1:40:39 (6:50/mile)
Monday 23rd April: 8 miles, no watch
Tuesday 24th April: 4 x 3:15 mins w. 75 sec recovery
Wednesday 25th: 6 miles in 44:39 (7:26/mile)
Thursday 26th: 8 mins, 7 mins, 6 mins, off about 2 mins recovery.
Friday 27th: 6 miles no watch
Saturday: 12 x 300m uphill, jog back recovery (same as last Saturday)
Sunday: 8 miles in 59:34 (7:25/mile)
Monday: 8 miles in 57:57 (7:14/mile)
Tuesday: 6 miles in 40:48 (6:47/mile)
Wednesday: 10 miles in 69:30 including 5 long fartlek efforts.
So last Wednesday I as supposed to race a 3k on the track but the weather forecast for that evening was not conducive to fast times so my coach and I decided to give it a miss. I'm not one to skip a run/race when the weather doesn't cooperate but I was going for a time and I think struggling in the wind and rain for 9 minutes or so wasn't worth the effort.
Last week I knew I had a solid month of training behind me, and I was due a bit of a break or down week. So I've been taking it a little easier recently. When we decided not to do the 3k, I headed out to do a session Tuesday evening of 8 x 3:15 mins with 75 seconds recovery. I just felt a little too tired for my liking. I felt like I wasn't getting any benefit from the session and that stopping and resting would be better for me, so I just cut the session short. On Thursday I did the club session of 8 mins, 7 mins, 6 mins. Pace was 5:25 on the first rep, 5:19 on the second and 5:18 on the final one. I was a bit cautious running this as I was feeling tired but it went well overall.
On Saturday I did my second hill session of the season and it went really really well. With only 300m to run, fatigue wasn't an issue. Concentrated on leg lift, posture and form. It went much better than last week. The session comes to less than 4k so that's why I felt OK.
Yesterday I ran 10 miles with a few pickups within the run. I did two mile efforts within the first 4 miles (5:37, 5:39) as the ground is reasonably flat there. I felt I was running harder than the pace showed but obviously not. As the route got a little hillier I did two hard efforts uphill that came to around 3 minutes each. Then on the way back I decided to do one last fast mile and clocked a 5:07. I then ran the last 2 miles home easy. I was surprised by the final effort as it felt the same as the slower miles but I had warmed up properly and been on my feet for almost an hour.
I managed to run every day in April which was a big goal for me. Bit of a silly goal really but there were loads of days I didn't want to run and I wouldn't have made the effort to get out the door if I hadn't set this target of 30 runs in 30 days for myself. I didn't race once which to be honest is catching up with me. I'm getting restless and I haven't really enjoyed the last week's training. I'm racing the Leixlip 5k on Saturday so hopefully my enthusiasm for getting out the door will be renewed after a PB, maybe even dipping under 16 minutes for the first time. This is a long update so I'll stop rambling.