The plan this week was to up the intensity a little:
Mon – Treadmill easy run 8.0km 32:25 (4:03’s)
Tue - Treadmill recovery run 10.0km 37:52 (3:47’s)
Wed – 2km up, 10 x 1km treadmill reps working up the pace, 1.0km down. All up 13.0kms
Thu am - Claregalway 9.5km easy run 37:39 (3:58’s)
Thu pm – Mayo AC easy running 3.7kms
Fri - Claregalway 9.5km easy run 39:55 (4:12’s)
Sat – Galway Bay 10km 34:36 (3:28’s). All up 12.1kms
Sun – Rest
Weekly Total 70.0kms
Groin still sore but improving slowly. I did a half session on Wednesday and then just easy runs before the race on Saturday.
It was a decent field and in the first km I tried to go with the leaders. Through the first km in 3:08 and I was off the back in 4th spot. From then on the top 3 disappeared up the road and I was left in no-mans land. The pace kept dropping and by 5km I was struggling and the second half was a bit of a slog. Thankfully nobody caught me and I crossed the line in 34:36 for 4th spot. The top 3 were all 31 low which was great going.
Out later that evening with the Tank Driver who was over from England. Lots of beers later we ended up in the Roisin Dubh watching the Frank and Walters. On Sunday everything was sore and it was a rest day (followed by another visit to the pub)....