Since Ballycotton I've been taking it easy. On Monday I managed 5.63miles @ 7:33 pace 150bpm (42:30mins). That was my 'recovery' run and to be honest even if I wanted to my legs wouldn't go any faster. Tired legs are OK, Sore legs are bad. No soreness so that's OK.
Tuesday was a day off running i.e. a real recovery!!
On Wednesday Grellan and I managed an easy 8.06 miles at lunchtime in 1:00:01 (avg 7:27, 153bpm). That's the longest run I've ever fitted in at lunchtime and it felt good to break the hour mark!! The mile split pace started at 7:53 and increased to 7:15 during the run.
Thursday was another 'recovery' day!!
So today, despite being a bit sleep deprived and almost bailing I think I needed to run. It was probably a bit soon after Ballycotton to put in a 'proper' workout so the plan in mind was a 'steady' pace slightly quicker than last Wednesday. In the end the run turned into a bit of a progression steady/tempo pace and I felt comfortable all the way. We started out at 7:41 mins for the first mile and the pace accelerated from there!! The splits were 7:41 (139bpm); 7:13 (154); 6:56 (161); 6:35 (167); 6:32 (168); 6:15 (172); 6:25 (174). So despite my best intentions I completed 7.06miles in 48:00 (avg 6:48min/mile, 161bpm)!!
My niece is running later today in the US Collegiate National Championship in Houston so best of luck Tricia!! I look forward to hearing all about it.