I had a spare hour and I wanted to squeeze in a session so I decided to run a slightly longer version of my normal 9.5km loop to allow for a 3km warm-up.
I was undecided what to do as I jogged to the start. Initially I was thinking 1 x 12 minute tempo, then I upped that to 1 x 15 minute tempo, but then decided that was going to be too much like hard work so settled for 3 x 5 minute efforts with 60 seconds jog recovery.
The first couple of efforts were uneventful. I was running well with the benefit of the wind and would be running around 3:10/km pace. Coincidentally, at the start of my 3rd 5 minute effort I was exactly 3.6km into the session (12 minutes divided by 3.6 = average pace of 3:20/km including the 2 x 1 minute jogs). Pretty good going.
The 3rd effort was a lot tougher. Running into the wind and I'd say the pace had dropped to around 3:25/km. Then as easy jog home for the remainder of the loop.
All up 10.6km in 41:36 so an average pace of 3:55/km.
Heading out tonight in town to watch Paddy Casey. A few beers and live music and I'm as happy as a cod in a sea of batter. Easy run tomorrow then race on Sunday.
Matt, where are you running this Sunday? Are you doing the 5k in Salthill on Tuesday evening 7.30pm, it supposed to be chip timed and a flat course
ReplyDeleteOn Sunday it's the Coole Park 10km which is near Gort.
ReplyDeleteNot racing on Tuesday. I'll run a track session on Wednesday instead.
i thinks you could do the race on tuesday as a jog and you still would win, and then hit it hard down the tarck on wednesday
ReplyDelete