Saturday's run was put on ice (Bulmers cider and ice actually) when I used up all my 'free' time in the pub watching the Lions loose to South Africa...... not a good afternoon.
So, in lieu of yesterdays non-event I extended todays planned long run by a few miles. I was tempted to break the bank and go for a 20 mile run but some sense prevailed and I 'curtailed' the run to 15 miles. The course was an out and back from Ardmore heading towards Dungarvan and consisted of 4 miles uphill, 7 miles gently undulating and 4 miles downhill as shown below.
I took it easy starting out at 8minute pace but gradually increasing to 7:30min/mile approx and eventually ending up at 7:15 approx. In all 15.08 miles (1:54:55) 7:37 min/mile 155 bpm (max 167bpm).
Week Total (22/06/09 to 28/06/08) - 4 sessions
31.97miles - 3:38:03 - avg 7:27min/mile (155/182bpm)
What was most encouraging about this run today was the average heartrate. I know that I wasn't pushing it 'hard' but any run for me that has an average heartrate in the mid 150's is good.
Hopefully I can continue the recent trend so I've also decided on my general plan for the next few months.... The target race will be a half marathon in September, probably the Great North Run. My weekly training will comprise of a mix of tempo/progression runs with easy/steady distance runs. This mix of speed and endurance seemed to work well for the 10 mile runs in January to March so hopefully it will work again!! I'd like to include 2 runs per week of 10 miles or more and 2 'speed' sessions with any other days comprising some easy / recovery runs. These sessions will make the weeks slightly harder than the equivalent weeks at the start of the year but as the target race is now a HM and not a 10 mile I think I'll need to increase the workouts to get me though the last 3 miles!! Time will tell if I'll be successful or not....