Weekly Summary – 29/07/2012 including Stur Half and BAL 3000m

Mon – 10 miles (6:58m/m)
Tue – 10.07 miles including club interval session 2 x (6 x 90s)
Wed – 17.61 miles (6:49m/m)
Thu – 8.28 miles including club track session (3x1k + 4x200m)
Fri – 6 miles (7:08m/m)
Sat – AM 6.53 miles (7:07m/m) PM 4.84 miles including BAL 3000 (8:39:02 – 2nd)
Sun – Sturminster Half Marathon (69:10 – 1st)

Total mileage – 77.05 miles (6:41m/m)

Pretty much exactly the same format as last week seeing as it seems to be working for me at the moment

Really pleased with both sessions this week with some 90s intervals on grass on Tuesday and then a repeat of a track session I did last month on Thursday which consisted of 3 x 1k and 4 x 200m. The 1k reps were done as 600m @ 3k pace / 100m “float” @ 6min/mile pace / 300m @1500m pace.
Last time I did the session I went off like a loon and got slower as the session went on where as this week was much more controlled and overall much faster pace. Even with the 100m float (which I did a bit fast!) my total kilometer times ended up as 2:50/2:49/2:48 so tell pleased with that. The 200′s were also good hitting 28 on the last couple which is a first. (Full details in link above)

Did my usual long easy run on Wednesday ahead of a weekend of racing and a nice easy run on Friday and Saturday morning.

After my 8:45 3k split in my 5000m last week the plan was to go out in 69s in Saturday afternoons 3000m BAL match to try and go a little quicker. Expected it to be quite tough as there would probably be no pace train to jump on this time and it was a breezy afternoon on the open Kings Park track but went off as planned anyway. Found myself immediately in 2nd place around 30m down on 1st within about 200m! That’s how it stayed as I continued to knock out the 69s for around 5 laps until I gradually pulled the chap back in with around 1 lap to go….. at which point the young man (17 I think!) pulled a good 4 secs back out of me in the last 200
Still very happy though with an 8:39:02 PB and 2nd place.
Today I was back in my comfort zone with the Stur Half and I was pleased to find early on that my legs still felt quite fresh even after yesterdays track race so set off at a good pace with an aim of going sub 70 on the undulating course. Gradually pulled away from Habgood in the first few miles and then maintained a good pace throughout until the last hill at 12 miles when I got a bit lazy and slowed a little Still happy to clock a 69:10 considering all my training has focused on the short stuff lately and I’ve done no real tempo work at all.