Weekly Summary 15/01/12

Mon – 12 miles easy (6:58m/m)
Tue – AM 4 miles jog (7:21m/m) PM 12.45 miles including 3 x 10min
Wed – AM 4 miles jog (7:32m/m) PM 17 miles (5:58m/m)
Thu – AM 4 miles jog (7:32m/m) PM 11.1 miles (6:32m/m) including 8 x 30s hill sprints
Fri – 20 miles (6:39m/m)
Sat – AM 6.35 miles easy (6:55mm) PM 4 miles jog (7:26m/m)
Sun – 16.8 miles including 20k group tempo (68:26 – 5:29m/m)

Total mileage – 111.81 miles (6:34m/m)

Started the week feeling pretty good and even though I’m still technically in base training I thought I would join the club for the first marathon session on Tuesday night….it was only 3 x 10min and would be rude not to join in seeing as I put it together! The plan was to take it pretty easy but Habgood turned up in good form so by the final interval we had picked up the pace and managed 2 miles which was nice (see link above)
Wednesday nights plan was to get some practise at Glos 50k pace and even though the prospect of 31 miles at that pace is a bit daunting, ticking along at just under 6m/m pace felt nice and comfortable. (a tad faster than planned – Glos pace should be 6m/m)
Joined Sharkey on his run for Thursday and tagged along for some short hill sprints he was doing and then decided I best get the long run out of the way on Friday seeing as I was going to Brighton for a marathon seminar and organised tempo run on Sunday. Time was on my side as I had Friday off work but the body was not in the mood and I cut short my planned 22 for a “get it done” 20.
Still wasn’t feeling that great by Saturday so again made a slight change to my plan and just did a couple of recovery runs, the 2nd of which was with a few of the guys in Brighton before the seminar.

Sunday’s tempo was actually really good fun even though we had a massive seafront wind to contend with. The route was a 10k out and back along the prom which we did twice with the return journey each time into a massive headwind. The planned session was to go off at 35min 10k pace and pick it up in the 2nd half. Obviously with the wind to contend with it couldn’t be a true progressive run but we still intended to make sure the 2nd 10k was faster. John Hutchins and I had decided to run together as we are in very similar shape at the moment and it went well as we worked well together into the headwind. The 5k splits below tell the story!

1st 10k 16:54 (150bpm) / 18:04 163(bpm) = 34:58
2nd 10k 15:54 (167bpm) / 17:33 168(bpm) = 33:27

See below for full details.

Generally pleased with how the week went with all the key runs going to plan but the mileage a little down on what I had planned due to cutting a few miles on Friday an Saturday when not feeling great. Slightly easier week next in prep for the Glos 50k