7:30 a.m. - 6 miles easy. Feel like I’ve recovered from Monday’s 19 miles and looking forward to tonight’s workout.
6:30 p.m. - 10 miles: 3 mile warm up including 6x100m strides, 4x1 mile off 90 sec jog rec, 3 mile warm down.
Gotta say, I'm a happy bunny. I'm hopping with excitement. This morning, during my 6 miler I measured out a mile (using my Garmin) on the canal towpath. I re-measured it to make sure it was accurate and then tonight, during my warm up and cool down, I measured it 4 more times. I decided to do the workout on the towpath because I realised the road would be busy with traffic. The towpath isn't ideal: it's gravel and bumpy and plagued with dog walkers but flat.
So the session. Mile 1 - 5:33 (slight breeze behind me) too fast. 2. 5:42 (back into the breeze - oh no, Ithought, the session'sgoing downhill - I can't hold this pace). 3. 5:38 (with the breeze - hold on this is starting to look decent. Felt sick at the 0.75 mark but held on). 4. 5:42 (back into the breeze - worked like a Trojan from 0.25 onwards, but held form).Average mile rep = 5:39 on a slow track equates to a sub 17 5k = 35 mins 10k. Not too bad at all. I know I haven't run these times, but this session, in the past, always worked as a yardstick for predictions for me.
I know it's not earth shattering but I'm really pleased. I know soon enough these will be down around the 5:00 mark and, if I stay healthy, I'll be back in the game... | 