Oh my god, these were hard – I’d actually say impossible,

The target was 10 min warm up, followed by 5 repeats of 1KM in between 3:20 to 3:25 recovery was until my heart rate dropped to 120bpm

I did a small bit more for the warmup, to get to me to Regional Park Rugby field (I paused the watch as it was programmed for the entire workout) After I got to the rugby field I stretched and I was really stiff – I think the physio yesterday may have worked on muscles which needed more work (or not as much)

The first lap was really hard, and to do 1km in 3:25, means running at 5:30 min/mile pace I couldn’t get my pace down to this. (1km is 0.62 miles) the best I could do was 6 min/mile pace. and I only got slower.

This was really really hard, I have 2 thoughts,

1. The pace: Either Peter made a mistake with the pace, or he just wanted me to run as fast as I could (VO2Max training) and he didn’t expect me to maintain the pace.
2. I wasn’t recovered enough from the 10 Miler on Sunday to push this (I actually think I could get up to 5:30 pace for just a 1/2 mile)

The details of the splits speak a story, but what they don’t say is I paused the watch for a while (no idea how long) twice to get my breath back, 120 bpm of a recovery just wasn’t enough.

This morning I meet with Peter for Physio – I needed to flush my legs after the race last weekend. Even though I was in great form getting going on the run was hard, and I feel I went a bit too hard.

The run was to be 45 minutes easy, so I decided I’d run 5 miles, I turned out I completed it in 40 minutes

Distance: 5.02 miles
Time: 40:55
Average Pace: 8:09 min/mile
Average Temp 22.3 C
Average Heart Rate: 125 BPM
Max Heart Rate: 138 BPM
Average Run Cadence 178 SPM
Max Run Cadence 190 SPM
Average Vertical Oscillation 9.7 cm
Average Ground Contact Time 241 ms
Average stride length 1.11m

I was thinking of doing something easy tonight after Coaching the Ballincollig AC Kids, but the workout tonight was great and there is no need for me to go out again.

We started off with some dynamic stretching (about 15 minutes) followed by some strides (sprinting)
Then we went into a ladder workout

1 min slow
1 min fast
1 min slow
1 1/2 min fast
1 min slow
2 min fast
1 min slow
2 1/2 min fast
1 min slow
3 min fast
1 min walk
1 min slow
1 min fast
1 min slow
1 min fast
1 lap slow

followed by 15 minutes of stretching

I ran (paced) the cross country girls – they are fast!

I hadn’t worn the heart monitor, as I felt it would be an easy session!

Next week Mags will not be there and I’m running the session.

I spoke with Peter this morning and after feeling really tired yesterday he asked was I ready to do a tempo run, I felt I was (just about)

The day was a bit windy and as I was going out for dinner I needed to get this run during the day.

I got out about 15:30 and between the wind and the hills I wasn’t sure would I manage 6:50 min/mile pace.

I feel I cheated a small bit as I ensured the finish of the warmup (and stretching) was at the top of the hill, so the tempo started downhill.

So the warmup was ok, and I started the tempo, initially I ran too fast (downhill and with the wind behind me) but it wasn’t long before I had an uphill with the wind in my face. I managed to maintain the pace.

I went out for 13 minutes and turned around, knowing I would face an uphill and the wind in my face for the last few minutes.

As I rounded the last corner I looked at my watch and I had 4 minutes left – the wind was in my face and tough to push through – so after my pace slowed to about 7:20 min/mile I turned around to allow me maintain the 6:50 pace.

I was tired for this run and I’m happy I pushed myself out the door.

The run was slow and I just couldn’t go any faster. this wasn’t helped by wearing a running jacket instead of just a top and I was melting.

I found this run hard, but for some reason I still ran faster than I intended.

After the run I knew my quads were at me, and my right foot was a bit sore.