Wednesday, November 10, 2010


More nasty weather, but that's to be expected...

After a 20 minute warm-up (4.5km), I did some drills on the track and then started proceedings with an 800m effort in 2:40. That felt like hard work as the wind on the home straight was blowing right in my face. Anyway, the rest of the group disappeared to run some longer efforts on the road so I decided to stay on the track and run 5 x 4 lappers (miles) with 60 seconds recovery. After a couple of minutes I started with a 5:15. Again, that was a real struggle. From then on it was a case of hanging in there and the remaining 4 efforts were knocked off in 5:20, 5:19, 5:20 and 5;19. Not a great session and it seems like I have lost around 10 seconds per mile compared to other times I have run this session pre marathon. Oh well, it's a start.

The group returned as I had finished the session and I decided to do one final 800m effort with them. After a slow first lap I managed to run a quickish second lap to finish with a 2:33. Again, nothing flash but it gives me hope. I finished up with a warm-down of 3 laps so a total of 15.3km for the session.

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