Week Two: 17/07/17 – 23/07/17
Total Mileage: 64.1
Tuesday: AM: 14M (8M Steady)
Wednesday: AM: 7M Recovery
Thursday: AM: 11M (6M Tempo)
Friday: AM: 6M Recovery
Saturday: AM: 6M Easy
Sunday: AM: 20M (16M Moderate)
This was a good week and provided a nice confidence boost after the mixed experiences of last week. There were three key sessions here and I was pleased to successfully hit all of them and feel good in the process. Tuesday’s session included a nice set of 8M at 5:55/mile pace which felt comfortable even in the heat. I ran this session solo along the Clyde Walkway, which has become a bit of a standard route for my paced efforts, and focused on feeling relaxed and loose through the miles.
Thursday’s Tempo run filled me with dread. Last week I really struggled with a 3x2M Tempo which I ran with Gregor. During that session I had failed to maintain the required pace and faded miserably towards the end. It had been a run that ended with me feeling dehydrated, frustrated and filled with self-doubt. I decided therefore to take a different approach to this week’s effort; I would treat this run as a race. I woke up early for a small breakfast before relaxing for a couple of hours in bed. I then completed a full warm up including some mobility work and foam rolling. I even dressed as if this were a race: vest, split shorts and racing flats. I decided not to take my music with me and to head out for the run solo. By limiting distractions, I would give myself the best possible chance of hitting my target splits. I managed the pace much more effectively on this run than I had on previous efforts and reaped the benefits of not going out too hard. The more conservative first mile (5:30) meant that I felt strong at the halfway mark and was even able to increase the pace slightly as I turned for home. I averaged splits of 5:28/mile across the 6 and, most importantly, felt great.
It was nice to get a couple of easy days in after the Tempo run and I spent these in Sheffield with Vicki visiting family. It was great to explore some new places at an easy pace and I even got to take in a new park run (Graves parkrun report here!). We discovered just how hilly Sheffield really is and I was relieved to not be running tempo paced sessions here!
After a couple of easy days it was time for the long run. This was a 20M effort with 16M at Moderate effort. The pace would vary slightly due to the route having a steady climb for the first half and a descent for the duration of the second. I got the train out to Kilmarnock with the boys and we would run back through to Glasgow. After 3M of easy running, Cris and I increased the pace to 6:30/mile and held this for 7M. This felt good in spite of the ascent and the slight headwind and so when we hit the 10M point, we dropped the pace to 6:20/mile. Cris and I held the pace together for the next 7M before he dropped off to complete his easy section and I added in the bonus 2M that I had pencilled in at this faster pace. After 16 Moderate miles, I dropped down to easy pace to complete my run. It was a nice session and I felt comfortable at this pace. Getting a 20 Miler in the bank also felt good and definitely gave me a confidence boost as Berlin looms on the horizon. It was also the perfect precursor for the ‘all-you-can-eat buffet’ which I enjoyed with the lads afterwards.
This was a good week and I enjoyed the three sessions. It was nice to get this in before my upcoming holiday in Cyprus too as I have a feeling it is not going to feel comfortable hitting the target sessions in the heat! I’ll do what I can!