So tonight’s club session was 2 x 27min at marathon pace with a 5min jog recovery in the middle (those not targeting a spring marathon did a shorter interval session!)
The plan was that we would all run west along the prom for 27min and then make sure we started the 2nd interval where we finished the first so that it was like a handicapped race back to the start. Worked well and most people had someone to chase down.
My plan was to run at marathon pace HR as I wasn’t sure what pace I should be running at. Slight headwind (but nothing major) for the first effort and marathon pace HR got me an average of 4.79 miles @ 5:39m/m. So thats around 24 seconds off my target marathon pace. Very pleased with that considering I’ve only been back running less than 2 weeks.
For the 2nd effort I allowed my HR to drift up to around half marathon effort by the end and this gave me an average of 4.9 miles @ 5:32m/m. I could tell my endurance was lacking quite a bit and the effort started to feel hard work on the legs towards the end but nothing that wasn’t expected at this stage.
So a good 9.7 miles of effort helped along nicely by my club mate Sharkey who ran the whole of the first effort with me and then pulled away slightly on the 2nd.
Very easy running only tomorrow to make sure the legs recover well from this first bit of sustained effort since injury.