Good start

This week has started well. The plan was an 'easy' run on Monday, steady/tempo run on Tuesday and longish easy run today. So far even though today's run wasn't as long as I hoped (time constraints) I've generally stuck to the plan. So to quote the US President "yes I can"...stick to a plan - well sort of anyway!!! :)

Monday was 5.76 miles in 41:39 that's an average of 7:14 min/mile. Mile splits were generally around 7:30 with a 6:5x last couple. Felt good.

Based on my recent 10mile PB McMillan has revised downwards my pace ranges. Long Runs are 7:14 to 8:14, Easy Runs are 7:14 to 7:44, Steady 6:23 to 6:34 and Tempo 6:07 to 6:14 min/mile. I don't know what to call 6:35 to 7:13 run I suppose I'll have to make up a new pace range!! I've no real problem with the easier end of the scale but the tempo pace seems a bit quick for me. I'll have to psych myself up for those runs!! Tuesday's run was 7.19 miles in an average of 6:48 i.e. 48:57 at lunchtime. I took the first 2 miles easy at 7:15 and 7:11 pace over sloshy/slippy tracks. Mile 3 onwards I concentrated on steady/tempo phase with the next 4 mile splits being 6:44, 6:36, 6:16 and 6:29. Although I was comfortable over the whole run I didn't want to overdo it so I took the foot off the throttle for mile 7 at 7:03 pace. All told a good lunchtime session and the pace was certainly quick enough to avoid frostbite!! I've also now concluded that 7 miles is the max I can fit in at lunchtime....

Today I ran the same route as yesterday but Mr. Garmin measured the run as 7.25 miles. Strange ehh!! Easy was the pace planned and the average pace ended up being 7:20 (on target) in a time of 53:07. Splits were 7:01 to 7:33. A big spread but not too bad given the terrain - hills, tracks and flooded fields!!!