Here are some more views of the headland in Ardmore. As I'm sure you'll agree running along this route at 7am in weather like this and with no one else around is just great for the soul....
(He has a tough life ahead of him!!)
Anyway on to the running which has been a bit inconsistent...
Week (8/6/09 to 14/6/09) - 3 Sessions (25.54miles) including 5.63 miles @ 6:45 min/mile (165/185 bpm), 5.61miles @ 6:53min/mile (164/180bpm) and 14.30miles @ 7:57 min/mile (162/175bpm). The long run was a bit unplanned. We intended on going to the beach (Ardmore) so there wasn't going to be enough time for a run. So Pamela says "why don't you run from Killeagh to Ardmore" i.e the last few miles of the journey. I say "why not" thinking that it only about 10 miles.. unfortunately it wasn't and with the temperature approx 25 degC, no water and the fact that I headed out too fast.... I suffered.. my own stupidity but at least I got to do my Sunday long run.
Week (15/6/09 to 21/6/09) - 4 sessions (31.92miles) including 4.74 miles @ 7:09 (155/169bpm), 6.46 mile progression 7:01 to 6:02 min/mile (162/184bpm), 6.55miles @ 7:46 (cliff run, avg 154bpm) and 11.32miles @ 7:25 min/mile (161/174bpm)
So far this week I've taken it relatively 'easy' running approx 5.6 miles on both Monday (7:17min/mile 155/170bpm) and Tuesday 7:53min/mile (150/173bpm).
On the injury front my achilles are still sore (hopefully regular stretching will eventually be of some benefit) and a strange pain has appeared in my left hip (hopefully a temporary hiccup).
I had planned on running a 5 mile race tomorrow night but I think I'll defer my 'comeback' until the Corkbeg 5 on July 9th - no point in rushing things now is there.