I couldn’t turn down the opportunity to race my local 10km:
Mon – Claregalway 9.5km recovery run 35:26 (3:45's)
Tue – 2km up, 7km then 3 x 1km treadmill threshold run, 1.5km down. All up 13.5kms
Wed – Treadmill 10.0km progressive recovery run 38:20 (3:50's)
Thu – 2km up, 10 x 1km treadmill threshold run, 1.2km down. All up 13.2kms
Fri – Treadmill 6.8km easy run 30:09 (4:26's)
Sat – Claregalway 10km – 32:59 – All up 13.2km
Sun – Treadmill progressive recovery run 15.0km 59:03 (3:56’s)
Total for week 81.2km
Breezy conditions for the 10km race. I took it out fairly quickly and had company. The first 4km were wind friendly and I settled into around 3:15/km pace running hard but not flat-out. The guy sat on my shoulder and I decided to pull back a little as we started to run into the breeze. The HR was nice and low so I knew I had plenty in the tank for a quick finish and as we ran back into the village at 8km I started to wind up the pace. Coming round the church I went full throttle and put in a very hard last 900m to drop the other guy and take the win. A very pleasing finish and a good final km of 3:00 using the heart rate to gauge the effort. Nice to take the win and hopefully the start of better things to come.
The plan now is to race more to get the fitness back. A few half marathons lined up as training runs and then pick another half later in the year to really go for a sub 70 time.