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A Slow Journey to Faster Times
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Sunday 10th August (Day 7/56) - 22m Long Run
22 miles @ 7:41p/m average
The weather didn't look too promising for this session as I gazed out the window at 7am. As a result, I threw on an extra layer, a pair of gloves and a hat before I met my date for this morning, Ferris B. By the time we set off at 8am, the weather had improved considerably and I was immediately regretting my choice of attire
. We chatted while we ran up the canal and around the PP in a couple of different directions, not really paying attention to the pace without letting it get too slow. On the way back out of the park we had already covered 16 miles, but I must say it definitely didn't feel like that that much. Time flies when you're having fun/have company :pac:. I mentioned to Ferris that the pace had now picked up to 7:30min/mile pace without even being noticeable. He assured me that he had definitely noticed it and encouraged me to kick on for the remaining miles. Although I was feeling pretty fresh, I felt a bit guilty deserting my morning running companion, but after further encouragement I decided to kick on after 18 miles. Finished out the run with four miles close to MP (6:40). Really enjoyed that and feel great after it. Cheers Ferris 
Splits:
Mile 1 - 8:13
Mile 2 - 8:13
Mile 3 - 8:20
Mile 4 - 8:22
Mile 5 - 8:15
Mile 6 - 7:58
Mile 7 - 8:04
Mile 8 - 7:58
Mile 9 - 7:55
Mile 10 - 8:06
Mile 11 - 7:56
Mile 12 - 7:47
Mile 13 - 7:51
Mile 14 - 7:55
Mile 15 - 7:50
Mile 16 - 7:32
Mile 17 - 7:28
Mile 18 - 7:10
Mile 19 - 6:36
Mile 20 - 6:35
Mile 21 - 6:36
Mile 22 - 6:34
*I actually ran 23 miles today as I had already covered a mile when I arrived at our meeting point, but I hadn't started the watch so officially we'll call it 22 0 -
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Did you take anything on this run, gels etc?Sunday 10th August (Day 7/56) - 22m Long Run
22 miles @ 7:41p/m average
The weather didn't look too promising for this session as I gazed out the window at 7am. As a result, I threw on an extra layer, a pair of gloves and a hat before I met my date for this morning, Ferris B. By the time we set off at 8am, the weather had improved considerably and I was immediately regretting my choice of attire. We chatted while we ran up the canal and around the PP in a couple of different directions, not really paying attention to the pace without letting it get too slow. On the way back out of the park we had already covered 16 miles, but I must say it definitely didn't feel like that that much. Time flies when you're having fun/have company :pac:. I mentioned to Ferris that the pace had now picked up to 7:30min/mile pace without even being noticeable. He assured me that he had definitely noticed it and encouraged me to kick on for the remaining miles. Although I was feeling pretty fresh, I felt a bit guilty deserting my morning running companion, but after further encouragement I decided to kick on after 18 miles. Finished out the run with four miles close to MP (6:40). Really enjoyed that and feel great after it. Cheers Ferris
Splits:
Mile 1 - 8:13
Mile 2 - 8:13
Mile 3 - 8:20
Mile 4 - 8:22
Mile 5 - 8:15
Mile 6 - 7:58
Mile 7 - 8:04
Mile 8 - 7:58
Mile 9 - 7:55
Mile 10 - 8:06
Mile 11 - 7:56
Mile 12 - 7:47
Mile 13 - 7:51
Mile 14 - 7:55
Mile 15 - 7:50
Mile 16 - 7:32
Mile 17 - 7:28
Mile 18 - 7:10
Mile 19 - 6:36
Mile 20 - 6:35
Mile 21 - 6:36
Mile 22 - 6:34
*I actually ran 23 miles today as I had already covered a mile when I arrived at our meeting point, but I hadn't started the watch so officially we'll call it 220 -
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outforarun wrote: »That LSR must be a huge confidence booster
Definitely. As I mentioned, the fact that I could do that less than 48 hours after the tough LT session really has me bouncing
outforarun wrote: »you can clearly tell from the log that you're enjoying your running at the moment.
I'm loving it at the moment. I've a difficult couple of weeks coming up, but I'm relishing them. To say I'm counting down the days to Berlin would be an understatement.0 -
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Tuesday 12th August (Day 9/56) - 9m (with 5 x 600m @ VO2Max)
3.42m warm-up
5 x 600m splits (with 1:30min recovery)
1 - 2:00
2 - 1:58
3 - 2:00
4 - 1:58
5 - 1:59
3m cool down
Although I had set my pace for VO2 Max sessions at 5:40min/mile (3:30min/km), when I looked back on my Seville training I noticed I was doing these intervals in around two minutes (3:20min/km) so I didn't see the point in going slower here. The first three felt fine and I actually had to rein myself in a little bit not to go faster. However (similar to FBOT01 doing the same session yesterday), I soon realised when I turned back for the final two intervals that I'd had a breeze behind me and was now faced with a pretty strong headwind. I had to push hard to hold the pace but I managed it for both of them, even if I did have to take a few seconds of my recoveries walking after each one. Finished off with some very slow cool down miles. I think I'll stick to 5k pace for the rest of the V02 Max workouts in the plan. That's what's recommended anyway. 0 -
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Thursday 14th August (Day 11/56) - 6m Recovery (with 6 x 100m Strides), 4m Recovery
Felt a bit fatigued this morning and was relieved that both these runs only had to be completed at recovery pace.
A.M.
6m Recovery (with 6 x 100m Strides)
6 miles @ 8:28p/m average
Legs woke up once I got going. Any stiffness/soreness I was feeling from last night had disappeared by the time I was in the second mile. Did the strides during the last mile which explains the much faster split.
Splits:
Mile 1 - 8:37
Mile 2 - 8:58
Mile 3 - 8:51
Mile 4 - 8:45
Mile 5 - 8:37
Mile 6 - 7:02
P.M.
4m Recovery
4 miles @ 8:38p/m average
Really didn't enjoy this and was delighted when it was over. Let's hope it's done it's job.
Splits:
Mile 1 - 8:10
Mile 2 - 8:54
Mile 3 - 8:46
Mile 4 - 8:44
Tomorrow sees another short recovery run before I make an assault on my 5k PB in Marlay on Saturday morning. Looking forward to that 0 -
What time you hoping to do?Thursday 14th August (Day 11/56) - 6m Recovery (with 6 x 100m Strides), 4m Recovery
Felt a bit fatigued this morning and was relieved that both these runs only had to be completed at recovery pace.
A.M.
6m Recovery (with 6 x 100m Strides)
6 miles @ 8:28p/m average
Legs woke up once I got going. Any stiffness/soreness I was feeling from last night had disappeared by the time I was in the second mile. Did the strides during the last mile which explains the much faster split.
Splits:
Mile 1 - 8:37
Mile 2 - 8:58
Mile 3 - 8:51
Mile 4 - 8:45
Mile 5 - 8:37
Mile 6 - 7:02
P.M.
4m Recovery
4 miles @ 8:38p/m average
Really didn't enjoy this and was delighted when it was over. Let's hope it's done it's job.
Splits:
Mile 1 - 8:10
Mile 2 - 8:54
Mile 3 - 8:46
Mile 4 - 8:44
Tomorrow sees another short recovery run before I make an assault on my 5k PB in Marlay on Saturday morning. Looking forward to that0 -
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