The schedule calls for a longish mid-week run building up to 1hr 30 mins. Keep the pace relaxed as this is the meat in the sandwich between speed workouts either side (Tue/Thu) - so best not to overdo it. I decided to do something a bit different so ran up to the Galway Racecourse from home, then did a lap of the course (at about the same pace as any horse that I back), then ran home. All up 17.9kms in 1:16:00 (4:14's). Not a bad run but it means that 90% of the time you are on the shoulder of the main road which means you have to keep your wits about you.
I finished the run around 9pm and another quick turnaround as I'm meeting the guys at 7:15am tomorrow morning for some more quick stuff...
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