Lately I've realised that I'm getting into a bit of a rut in running terms. Looking back though my diary it seems that I think I'm too regularly running about 5.5 miles at lunchtime at 6:30 to 7:10min/mile pace. This programme has served my quite well this year but I think that it's time for a change. I plan to introduce some longer 'easy' runs as well as some long intervals to compliment my regular progression 'tempo' runs and maybe some double sessions also.
So, last Tuesday I thought I'd break the cycle and extend my midday run. I've found that 8 miles is about as much as I can get in during a 'slightly' extended one hour lunch break. So that was the target. As it turned out it was 8.06miles @ 7:00min/mile (160bpm) in 56:21mins. The plan was to run at an even 'steady' pace which worked out quite well (fastest 6:43; slowest 7:09) given the terrain etc.
Surprisingly though my legs were a bit on the tired side on Wednesday so an easy 5.63 miles at 7:08 was all that I had the appetite for - rut firmly established again!! :)
On Thursday and Friday I had to take an early lunch to pick the girls up from school. So no time for running. If only I was as dedicated as some others I could mention and could get up at 5am for a run!!
On Saturday all three kids got sick so nursing duties prevented me from running. It seemed to be a 24 hour thing and by Sunday they were physically exhausted but feeling much better. I wasn't feeling great either on Sunday morning but I put that down to lack of sleep. The forecasted 'sunny day' never materialised (typical!!) so by 4pm I headed out for my long run. This week I decided to take the route around Monkstown - I thought that the run along the waters edge would help take my mind off the relentless rain!! It's a 12.5mile route and the plan was to cover the first 10 miles in 70-71mins and keep it steady to the end. But..... I was feeling good until I got to the 8 mile mark 57:02 at Passage West. Then my body gave in.... I wasn't sick but from that point onwards every step was like hell. My first thought was my lack of fitness and that if I felt like this after 8 miles at 7min pace how will I feel during next weeks half marathon where I'm hoping to run much faster. By mile 12 I was practically crawling all I wanted to do was for it to end and get home. In all I completed 12.63miles in 1:38:05. That's an overall average of 7:46 min/mile @ 158bpm (first 10 miles in 72:09min).
Once home it was clear to my that something else was happening. I'll spare you the details but suffice it to say that I spent much of the evening praying at the toilet bowl. Obviously what the children got was contagious and I didn't avoid it. Now, I'm sure that my work colleagues wouldn't appreciate getting what I got so I'm staying at home today (first sick day in 10 years I think)!! And besides I feel like a train rolled over me so concentration would be nil. As for running I think I'll take today off too!! Hopefully I'll recover before the race next weekend....
Week Total (31/08/09 to 06/09/09) - 4 runs
31.96 miles - 3:53:51 - avg 7:19min/mile - 158bpm - 75.4rpm