Sitting down with ice on my quads as they are quite tired now after another session of mile repeats. Just did an easy run yesterday as planned. It would have been easy to do a few miles more in the warm (yes warm!) sunshine. 8miles @7.19 HR135bpm.
So on to the session. Was interested to see how it would go, had 5.35's in my head as I drove to Cork with the window wipers on full. Thankfully the rain stopped just as I parked up at the Mardyke. Felt grand warming up, but didn't feel particularly fast on the first, but did manage to get through in 5.34. Took a reasonable recovery of 2.17 and followed it up with another 5.34 which felt slightly better. After an almost similar recovery the third mile was 5.35 - so far so good. Was starting to tire so extended the recovery to 2.30, but seemingly not enough as the next mile was a disappointing 5.46. Strangely I had to run quite a bit past the start line to get to the mile (definitely more than 9 metres!) But thems the breaks and I wasn't complaining when the garmin seemed to be beeping early the last day out. Took an even longer recovery as darkness set in before banging out another 'long' mile in 5.40 after seeing 5.47 pace with around 400m to go. Took a really long recovery before the final effort (3.17) and dug deep to finish with a 5.39 finishing on the crest of the track so it was definitely long. Finished off with 2 incredibly slow miles for a warm down giving a weekly total of 93miles.
Warm up 2 miles 6x1mile Warm down 2 miles.
Then brought the highlight of the day - some pancakes with peanut butter while looking out the car window at the rain which resumed as soon as I finished, Pancake Tuesday is just around the corner after all.
Both quads and hamstrings are now iced so time to hit the hay.
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