After that tough Monday run I didnt do anything at all on Tuesday - I had to go back to work later in the evening and decided that a long walk with Scamp in the late afternoon would benefit me as much as a short, slow jog.
Back into the tough stuff on Wednesday with a four mile time trial. I did this over the same ground as I do the mile reps so not surprisingly the splits went a similar way with roughly 5:53 pace for the first 3 miles coming down to a final average of 5:49 by the time I had ran the slightly more downhill final mile. Although this was tough, I was only really hurting in that last mile and afterwards I wished I had ran my five mile loop instead. Still, as long as I can run 12 seconds per mile faster (=5:37) and for 55% longer (=6.2miles) at next weeks 10K I will be delighted.
Plucky reported his intention to do an hour at a decent clip on Thursday and I suspect it would have wise to let him get on with that and do my own easy run elsewhere. But not having ran with him for a month or more I joined him anyway and simply let him dictate the pace. It was a funny run, certainly not hard enough to call it a proper hard run, but certainly it was a decent effort - maybe just a tad below the effort of a tempo run. Plucky was full of craic all the way round the 9 mile route which is another sign we werent running as fast as normal as on those occasions he scarcely (is able to) speaks. Average pace was 6:21 per mile for 9.3 hilly miles.
|Blencathra (crapper fells in distance)|
Long run today (Saturday). I didnt want to do anything too arduous so decided to run with Scamp at first then on the road. We did 50 minutes of slow jogging around the park and golf course - possibly only about 8 pace. The I took Scamp home and ran the Crosby 10 in 73 minutes.
Thats it now for training for a while. Going up Helvellyn tomorrow to watch the Triathlon then one easy jog on Tuesday before the 10k on Wednesday. I'm feeling OK but looking forward to a wee break from the non stop cycle of training. Then I should be ready for another mini season of the November races.
|Steve Angus -Tired and looking forward to a wee rest|