Making the best of a bad session

The plan for today was to repeat last Wednesday's pyramid session. I felt that it should in theory be easier considering I didn't have the fast finish long run in my legs as I had last week. I was wrong. Actually as I type this, it has occurred to me that the fast finish was done in the morning whereas Monday's long run took place in the evening. Conversely I was doing the session in the morning whereas last week it was the evening, so I guess I had almost an extra 24 hours recovery in total. Or maybe I was just going better last week!
I had planned on going to the track but it would have meant renting a bike & trying to find the bloody thing! I decided it wasn't worth the hassle as I wanted to get the session in before it got too hot. Besides there's a lovely cycle path running along the seafront in Palma which would do nicely. After warming up and causing a cyclist to crash (just before I got onto the cycle path so there shouldn't be a lawsuit!) I set about the first mile. While I was holding 5.30 pace as planned it felt anything but comfortable. Not to worry I thought, just getting warmed up. Onto the 2mile section and things were definitely not going well. Was digging deep enough to maintain the pace and only managed 11.05. Knew at this stage my lofty hopes of doing the entire session at 5.30 pace was beyond me so I headed into to 3 mile section with an open mind. After a bit I looked down and the pace was around 5.45 and I was under serious pressure. And next thing I knew I had hit the lap button at 0.4miles and was jogging. As I contemplated the jog home and pondered if what I had done justified the chocolate milkshake waiting in the fridge as my recovery drink, I had a bit of a brain wave - Ok so I can't maintain 5.30pace so why not knock out a few miles at target marathon pace. Sher why not? Started off nice and relaxed, at what felt like marathon pace. When I looked down I was doing 5.50 miling. Hmm, it felt so much easier that just a few seconds a mile quicker, obviously being more relaxed helped. Although I thought I was at a pace I could maintain for 30 minutes or so, I had slowed to 6 minute miling by the time I hit 3 miles and by 5 miles I had to push on a bit to maintain this pace. Ok so I was going a little faster than my planned marathon pace but I think I still gave myself a timely reminder that even though a pace might feel comfortable it doesn't mean it's not too fast!
Not the toughest session I've ever done,  10 days out might be a good time to kill yourself before a 5 or 10K but I think for what I would have gained by really burying myself, wouldn't have been worth it. As I neared the end of the warm down it dawned on me - it's done! The training's done, happy days!! I'll do some sort of speed work next week just to break up the inevitable tedium but I won't even bring the watch (who am I kidding?) but nothing too hectic. Ok I guess there's just the small matter of the 26.2 miles to go...
Thursday: 2 mile warmup, 1mile (5.30) 2min recovery, 2mile (5.33) 3.5min recovery. 0.4mile (5.44) 2min recovery, 5mile (6.00), 2 mile warm down. 13.3miles total

Un jour sans et un jour avec

My plan for wednesday was a 10 mile steady state run @ 6min/miling based on the 8 miles I did at similar pace about a week and a half before Ballycotton. I felt it would set me up nicely for the half marathon next weekend. Unfortunately it just didn't come off. I managed the first mile in around 5.56 before turning into a 19mph wind. I tried to comfort myself in that it would be at my back for the last few miles, but to no avail. Added to the wind my stomach was a little dicky so in the space of about 3 metres I abandoned.
This gave me a conundrum, do I attempt it again on Thursday or do I do a long run instead? Now I had to get a long run in anyway before Saturday (as I'm heading home) so could attempt the steady state and risk not managing a decent long run Friday either because of my leg and/or excess fatigue. I decided to go for the long run as I know on Sunday evening I will have some time to kill as I'm not flying until 10pm so all going well will get to the track. So even if it went ok by leaving the long run until Friday the chances are it would have lessened the quality of the session. Or maybe I just over plan things!
So onto the long run. As I got my gear on I prayed to the leg gods that my calf would hold up and got going. The plan was to go for at least 20 miles and a little more all going well. It was the warmest day of the year (around 13deg C) so far but due to a wardrobe malfunction I had to wear my jacket so I was a little hot under the collar. Yet again I had neglected bring liquids which to be honest is just plain stupid when going out for 2.5hours plus. None the less I was quickly down to 7min/miling and even though I felt the effort was slightly higher than usual, still felt comfortable. The wind had abated somewhat so it was all quite pleasant. Felt the miles passed quickly and my pace had quickened to about 6:52per mile. Still felt very comfortable. My HR was a little higher, stuck in the mid 140's but I didn't really see too much harm in that. It was only when I got to a hill at mile 17 that my legs felt a little tired but they recovered again on the downhill. Going by my pace, which I was maintaining at 6.52 I would need to run 22 miles to go over 2.5 hours so said sher why not? Stupid Garmin acted up just before hitting 21miles so it said I had passed a mile when I had only covered about 0.75 & it repeated this on the next mile before seeming to settle back. Other than this minor inconvenience a very satisfying run. Well my hip/calf leg in general started to hurt after about 15 miles but hopefully it'll loosen out with an easy run this evening. Went to the physio this morning & whilst it felt great after, it has stiffened up again during the day. Weight back to 62kg this morning after last weekends excesses!
Wednesday: 6.3 miles (abandoned steady state run)
Thursday: 22.2miles @ 6.54 HR145
  

Hold da kæft mand!

So finding myself back in Denmark on a Monday morning for the first time in a few weeks I didn't bother with the pre dawn, pre breakfast 13 miler as per the last two weeks. Instead I did 6.5 with 5 more after work. Rather than laziness it was because I had time on my hands the previous 2 weeks. I like to stay on CET when I'm at home so getting up early isn't a problem. Plus now I was able to bring my tempo run back to today, Tuesday, as I had left it until Wednesday the last 2 weeks as I wouldn't subject myself to a tempo the day after a 13 miler especially when it's part of a double.

 So for today's tempo, I had one thing in mind - to get down to 6 minute miling. As last week I had only managed 6.04 (and had to dig deep for that ) it was by no means a certainty. 

After checking the weather I knew I'd have the wind for the first half but said I would definitely go no faster (but possibly slower) than 5.55min/mi to the turning point and rather than try and run as fast as possible for 10K I would hold 6 minute miling for as long as possible if the chance arose, and turn it from a tempo into a longer steady state run.

Sure enough like all good plans, they changed during the run with miles 1 and 2 both in 5.52 and mile 3 in 5.48 for good measure, but in my defense I felt fine and the wind was even stronger than I expected. After turning the average pace dropped to 5.54 but came back to 5.53 as I went down a gradual incline. At this point it usually gets very tough but I eased back slightly and let the pace drop after about 4.5miles At my usual stopping point of 10k I was still at 5.56 and felt reasonable so kept going. I was still heading into the wind and passed two joggers and heard one say " hold da kæft mand" or shut up man, a Danish expression for incredulity. This brought a wry (albeit slightly contorted) smile & inspired me to keep the head down but after a while I decided I had enough wind for now so turned again. Managed to keep going til 8 miles by which the time the pace had dropped to 5.59. Very satisfying and also was good to know that the tired legs had disappeared :) A good confidence builder 12 days out from Ballycotton.

Mon AM 6.6 @ 7.45 HR 129

PM 4.8 @ 7.31 HR 130 

Tues warm up 2.8 @ 7.31

8 @ 5.59 HR 168

Warmdown 3.5 @ 8.22