Yesterday's (Monday) lunchtime run was scheduled to be 6 miles 'easy'. It started well enough with Miles 1 & 2 on pace (7:08 and 7:13 respectively) but I got a fit of madness over miles 3 and 4 which I covered in 6:35 and 6:10. Some sense prevailed in mile 5 which I covered in 7:03 largely due to a 100m jog at the end of mile 4. But impatience got the better of me again over the last 0.94mile which I covered in 6:07 (6:32 min/mile pace). The 'easy' run turned into a 'tempo' / interval type run but overall not a bad run and I felt good even though yesterdays 16miler was still in my legs!!
Unsurprisingly my legs felt 'sluggish' this morning (Tuesday) but I stuck to my plan which was to generally repeat an interval session that I had last done on 26 August. In August I completed 7 reps of the 0.3mile grass circuit but today I decided to complete only 6 reps at a slightly quicker pace (sub 1:30) and with a shorter recovery recovery (1:30). The primary aim was to be consistent in each rep. The following is a comparison of the 2 sessions with the August session shown in brackets.
Stage - Distance (mile)- Time (min) - Pace (min/mile) - Avg bpm - Recovery (min)
Warm up - 1.11 (1.13) - 7:50 (8.31) - 7:03 - 140 (139) - N/A
Lap 1 - 0.30 - 1:26 (1:52) - 4:54 - 148 (142) - 1:32 (1:31)
Lap 2 - 0.30 - 1:26 (1:32) - 4:46 - 156 (147) - 1:24 (1:37)
Lap 3 - 0.31 - 1:27 (1:27) - 4:45 - 159 (150) - 1:32 (1:39)
Lap 4 - 0.30 - 1:27 (1:30) - 4:49 - 158 (154) - 1:40 (1:36)
Lap 5 - 0.30 - 1:27 (1:29) - 4:53 - 161 (154) - 1:37 (1:44)
Lap 6 - 0.31 - 1:26 (1:28) - 4:43 - 163 (156) - N/A (1:53)
Lap 7 - 0.00 - 0:00 (1:27) - 0:00 - 000 (159) - N/A
Warm down - 1.14 (1.12) - 9:02 (9:12) - 7:55 - 157 (158)
As you can see today's session compares very favourably with the August session. My lap and recovery sets were consistently quicker and much more repeatable. Obviously the training is doing some good!! My heart rate was slightly higher than previously but I put this down to the shorter recovery. Mondays unplanned 'tempo' session may also have been a contributing factor. Still all-in-all a satisfying session. Interestingly my left quad began to cramp on the warm down today probably due to lactic build up (?).
Also I think I'd better start introducing some strengthening exercises into my weekly plan if I want to improve my mile pace. I'd like to run sub 5mins some time next year. Mike mentioned this in his comment to my previous blog and I think he's got a point. Today's pace certainly felt like it was the quickest I could sustain for the session and I certainly felt that I could do with some increased leg strength in order to gain those precious seconds...