Weekly Summary 05/02/12

Mon – 12 miles (6:33m/m)
Tue – AM 4 miles jog (7:28m/m) PM 14.65 miles including club session (18min/ 4x4min /18min)
Wed – AM 4 miles jog (7:21m/m) PM 12 miles (6:29m/m)
Thu – AM 4 miles jog (7:11m/m) PM 16 miles (5:51m/m)
Fri – 12 miles easy (6:58m/m)
Sat – 10 miles easy (6:47m/m)
Sun – 20 miles including Blackmore Vale Half (70:30 – 1st)

Total mileage – 108.7 miles (6:28m/m)

So back to the standard routine this week. Tuesdays club session went reasonably well with the 18min MP efforts coming out at around 5:15m/m and the threshold intervals around 5:00m/m pace. Faded a little in the second half but not a lot so reasonably well judged.
I was also quite happy with Thursday’s mid week long run where I was looking to get a good steady pace going around MP+30s and that came out about right. Links for both Tuesday and Thursday’s run are above.
I had one scheduled run I missed this week and that was Friday morning’s pre-work jog. I’d ripped my man tights the night before and there was no way I was going out in
-5 degrees in my shorts that morning…….yes I know – what a wuss :-)

Nice easy run Saturday and then today was 20 miles with the Blackmore Vale 1/2 in the middle. I did this race in 2010 and managed a 69:28 solo run on a rather hilly tough course. I was only 17 seconds off the course record that year so thought I might give it a go if I felt strong today.
Turned out I wasn’t feeling very strong!….. I’d actually downloaded my Garmin Connect run from 2010 back to my watch so that I could perform a virtual race against my 2010 self but from around mile 4 it started to tell me that my 2010 rival was kicking my arse 😉
I just didn’t seem to be able to maintain a good pace up the hills today and that’s where I started losing lots of time. Not sure if I’m just not as fit as I was in 2010 at this stage or if I still had that hilly XC in my legs from last weekend but it was obvious by about 5 miles that I wasn’t going to be anywhere near the course record.
So this means that twice in 2 weeks I have got my arse kicked by Adrian Marriott 😉 He may not have been there today but it is his course record that I failed to even get close to so much respect to Adrian as 69:11 on that course is a strong run (apparently it was rather windy that day as well!)
Finished off with 70:30 for the win so not what I was looking for but all good training and I won’t panic just yet that I’m not in the shape I thought I was. (In 2010 I actually peaked a little too early for VLM and could have done with the race a few weeks earlier)

See below for todays run

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