My first week back in training, officially.
On Tuesday and Thursday I did my speed sessions. I have a 1.3 mile run down hill to a area which is reasonably flat (there is some ascent, so it possibly skews the times a little). After I complete the session I have the same 1.3 mile run back, up hill this time of course.
The speed session involves 8 x 400M, with 1 minute break in between, then a 5 minute break followed by 4 x 800M with 3 minutes rest in between them.
This weeks target was 1:42 for 400M, and 3:24 for 800M. Here's how I did below. I was using my watch and gauging my pace to try and stay just within the split.
Dist Tues Thursday
400m 01:28 | 01:39
400m 01:41 | 01:41
400m 01:36 | 01:38
400m 01:38 | 01:40
400m 01:38 | 01:36
400m 01:39 | 01:40
400m 01:37 | 01:38
400m 01:41 | 01:43
800m 03:14 | 03:21
800m 03:23 | 03:22
800m 03:17 | 03:17
800m 03:14 | 03:18
I was certainly more tired during Thursdays session, as I had also done an 8 mile steady run in between, on the Wednesday. I'll see how I feel next week. I'll either keep the targets the same, or look to get slightly faster.
On Friday, after work I had a long drive down to Essex, arriving at 9pm so leaving no time to run. I spent the weekend camping at a car show. It was 28C and perfect blue cloudless sky on the Saturday, so being on the coast I took the opportunity to run on the beach. I did an 11 mile run at a nice steady 6mph. I wasn't carrying a pack, just water. I was comfortable and the heat didn't bother my at all. I suspect that will be the last very warm weekend we have here as Summer draws to a close.
In the week ahead, it's more of the same, but with an LDWA event on Saturday. I'm looking forward to it. Have a good week, and good luck to those of you on the forum running the Bullock Smithy.