Easy 70 mins last night which included running a different section through Dukinfield.
Dug out my old Great North run schedule from 2008/9 and will improvise from that up until Christmas in prep for 4 villages half at the end of January.
Tonight I ran alternate pace session: 10 min warm-up, 1 min @MP, 1 min @HMP, 10 min cool-down.
Warm out so short-sleeves and only a slight wind on one section otherwise still. Had trouble seeing the watch so ran off perceived effort.
Effort went reasonably well but ran the MP minutes a bit hard and one or two HMP efforts not quite hard enough. Still, it was 20 minutes of effort and after Tuesday's 30 minutes I'm ok with that as a decent chunk of speed this week.
Averaged 6:27 for MP and 6:04 for HMP. I would be happy with those averages at 4 villages and Manchester.
Tuesday 13 November 2018
Tuesday Tempo
Tempo run at Crossford Bridge. Ran with B group which was decent aiming for 6:05 at front and 6:30 at the back.
Felt good after warm-up. Quite a warm night with no wind or rain.
10 miles including warm-up and cool-down with roughly 30 mins of work.
Tempo splits:
6:38 160
6:24 165
6:14 167
6:05 171
6:05 172
Ran away from back of group and bridged to front of group but couldn't recover once I made contact. Luckily only 600m from the end of the effort so not too bad.
Tempo run at Crossford Bridge. Ran with B group which was decent aiming for 6:05 at front and 6:30 at the back.
Felt good after warm-up. Quite a warm night with no wind or rain.
10 miles including warm-up and cool-down with roughly 30 mins of work.
Tempo splits:
6:38 160
6:24 165
6:14 167
6:05 171
6:05 172
Ran away from back of group and bridged to front of group but couldn't recover once I made contact. Luckily only 600m from the end of the effort so not too bad.
Monday 12 November 2018
3 Weeks Post Abingdon marathon
Have taken it reasonably easy since Abingdon. A couple of sessions at Sale and the second MACCL fixture has meant I have kept some effort up during marathon recovery.
Weeks since Abingdon have looked like this in terms of mileage:
Week 1: 12 miles
Week 2: 19 miles
Week 3: 47 miles
Felt pretty good with the exception of a slight cold in the second week which meant I had another easier week which was probably a good thing.
Saturday 10 November 2018
MACCL #2 Kenworthy Woods
Did an easy 3 miles in the morning on grass since I had missed two consecutive days on Thu/Fri. Felt fine.
Arrived at University playing fields as ladies race was underway around 1:40pm. Warmed up with Tim Rainey for a mile and a bit before getting into the huge field (500+) of senior men. Ground was firm and dry with only one section with anything remotely looking like sticky mud - which was easily avoided in any case.
Got into a decent rhythm but wasn't going too fast. Felt I could manage this pace and slowly made my way back though the field after starting in midfield. Got into a little race with a young lad from Stockport, going past him on the flat only to be retaken as he shot up the small climbs each lap. By the end he had my number and eased away from me. Other than that got a shout from Dave with 200 to go which injected a sprint to just duck under 40 mins. Not a bad effort but only marathon pace and with two days off in the week a bit "meh".
Did an easy 3 miles in the morning on grass since I had missed two consecutive days on Thu/Fri. Felt fine.
Arrived at University playing fields as ladies race was underway around 1:40pm. Warmed up with Tim Rainey for a mile and a bit before getting into the huge field (500+) of senior men. Ground was firm and dry with only one section with anything remotely looking like sticky mud - which was easily avoided in any case.
Got into a decent rhythm but wasn't going too fast. Felt I could manage this pace and slowly made my way back though the field after starting in midfield. Got into a little race with a young lad from Stockport, going past him on the flat only to be retaken as he shot up the small climbs each lap. By the end he had my number and eased away from me. Other than that got a shout from Dave with 200 to go which injected a sprint to just duck under 40 mins. Not a bad effort but only marathon pace and with two days off in the week a bit "meh".