So far this week I've managed to fit in the quality sessions but I've failed dismally to fit in the easy/recovery runs.
Monday was a planned recovery run after Saturday's long run. Lunchtime again and starting out with Tony. 5.64miles in 43:19minutes. That's an average of 7:41 min/mile. The initial miles were at 8:45 pace accelerating to 7:00 minute pace over the last few.
Tuesday was to be the first quality session a 7+ mile steady to tempo run. I started out easy (Tony joined me for the first mile) which served to be a nice warm-up. In total the run was 7.66miles in 52:06 an average of 6:48 min/mile. The mile pace splits were 8:17, 7:01, 6:54, 6:31, 6:17, 6:22, 6:28, 6:25.
Wednesday and Thursday were write offs.
On Friday it was another of the lunchtime quality runs. Again a steady/tempo run but this time over the shorter distance of 5+ miles and a bit quicker. 5.64miles in 37:33 an average of 6:40 min/mile. Mile pace splits were 6:55, 6:48, 6:51, 6:50, 6:21, 5:58
The second session on Friday was more of the liquid "dehydration" variety. A marathon pace session starting at 8pm and going on until 4am. Numerous water (Guinness and wine actually) stations were involved, generally at an average of 15 to 30 min intervals. Thanks to Grellan for the lift home. Suffice it to say that today was a recovery of the non-athletic variety!! Re-hydration has been the primary focus. Hopefully, I'll be recovered enough for tomorrows long run......