12-18 February 2018
Monday – workout #20
4x ¾ mile at 5:30-6:10 per mile pace with 2½ minute walking/standing recoveries
I used a long stretch of country lane, usually quiet, to run my intervals.
Rather than check my sportswatch I focused on my high knee lift and breathing. I knew that my tempo pace would be tough but manageable. I kept my pace steady so that my breathing was close to the edge of becoming exhausted gasping.
I felt strong and my rest breaks were more than adequate.
On the last two reps I felt closer to losing my rhythm so I consciously made slight adjustments.
At times the traffic forced me onto the grassy banks but I kept my concentration.
Despite the four rest days last week I felt some niggles on the outside of my lower legs.
My times were also more erratic than I wanted but remain positive.
Thursday – workout #21
6x approx. ½ mile at tempo pace (5:40-6:00 per mile) with 3-4 sprints interspersed throughout, with 2-2½ minutes walking recoveries between laps
I was excited to run a different type of workout at my club night.
I ran in a ‘train’ of three runners around a local lake, where the runner at the back would sprint to the front.
The pace was a consistent tempo, and the 3-4 sprints per lap were less than 50m each.
I felt strong throughout and knew I always had more to give.
I encouraged my teammates to continue to work hard.
The winding route kept bunching us up but the shorter sprints meant we could maintain a fluid rhythm.
At the last bend of the final lap I ran hard with another runner to finish the session strong.
Saturday – workout #22
3x 1 mile at 5:30-5:50 per mile pace with 2½ minute walking recoveries
I wanted to test myself over the distance again. But not at 95-99% of my max.
I changed my mind from 4 to 3 reps when I felt slight niggles in my legs during the warm-up.
I was confident though that 5:30 miles could be run without excessive effort.
I stayed in control, keeping an even pace along slightly undulating paths, roads and grasses.
Only in the mid-section of the reps did I feel I was close to building lactate in my legs.
I noticed my left hand was tense at times so I consciously relaxed it, and used my arms to drive me forward.
It was only the last rep that I struggled to maintain my pace. Otherwise it was a strong performance, and a great indicator for my future efforts.
My three harder workouts amounted to 9.14 miles (52 mins and 40 secs) within a pace range of 5:30-6:10 min per mile. During the week I enjoyed a rest day (Wednesday) and three days of easy running (Tuesday, Friday and Sunday) accumulating over 18.25 miles.
Although the increased ‘recovery’ miles did fatigue me I was pleased to return to training with renewed vigour this week. I now know I need to practice and improve my speed endurance for the remaining weeks of my challenge.