Weekly Summary – 27/05/2012 (including Poole 10k)

Mon – 9 miles (6:51m/m)
Tue – 9.43 miles including club interval session ( 5 x 1200m)
Wed – 15 miles (6:59m/m)
Thu – 11.84 miles (6:48m/m) including (2 miles / 6 x 2min / 2miles)
Fri – 6.23 miles (7:19m/m)
Sat – 6 miles (7:00m/m)
Sun – 12.86 miles including Poole 10k (33:10 – 4th)

Total mileage – 70.37 miles (6:45m/m)

Happier with this weeks training compared with the last few weeks with a solid if not spectacular 7 days effort.

Tuesdays 1200′s at the club session were not fast but on a twisty grass course with some wind and heat I was reasonably happy with 5:00m/m pace. Thursday’s session was also quite pleasing with a combination of 2 mile efforts at current 10k pace and 2min efforts at 5k pace. With a 15 mile mid-week run in the middle of the 2 sessions it was a solid 3 days training and to be honest the legs let me know on Friday that they were not used to that sort of training at the moment!
Just a couple of easy runs on Friday and Saturday and then the Poole 10k today with some jogging either side.
As predicted last week, I was pretty certain I was going to struggle to maintain PB marathon pace for 10k at the moment and unfortunately I wasn’t overestimating how unfit I was
33:10 and 4th place is just shy of my average pace at VLM this year and I don’t think I can blame it all on the heat I paced the run reasonably well with 16:30/16:40 splits so it’s a good job I was honest with myself with how fit I was otherwise it could have got very messy in the 2nd half!
Great day out with the BAC gang though and it shows me how much work I now have to put in during the next couple of months if I’ve got any chance of my main target for the summer which is to grab a 5000m track PB (14:53) at the BAL league match in August.

Enjoy the weather all while it lasts!