Really good week of progress for me! To quote Ted Hastings “Now we’re sucking Diesel” (really wanted to get a Line of Duty Quote into the Blog at some stage 😉) The week itself consisted of 6 runs. 1 solid Tempo session and a mini long run of 10 miles!
Weekly Recap:
Monday: 7 miles – 52.02
Tuesday: 6.07 miles – 46.57
Wednesday: 2 miles easy – 4 Mile Tempo (5.32avg) – 2 miles easy
Thursday: 4 miles – 30.35
Friday: 7 miles – 53.35
Saturday: 10 miles – 70.48
Sunday: Rest Day
A bit of gradual progression from last week which I suppose is the goal each week moving forward. Was really pleased with Wednesday’s Tempo. For the first time in a while I was hitting paces under 5.30 mile pace which might not seem much but I’ll take the little wins where I can get them. Only frustrating aspect of the session was losing concentration during the 2nd mile with a 5.40 split as you can see below. No real explanation as i wasn’t feeling the pace or anything just lost a bit of focus and got a bit distracted. This happens me from time to time so its something I need to work on. Not sure if that happens to anyone else?
Tempo Splits:
· 5.35
· 5.40
· 5.27
· 5.27
I put a post on Social Media on Saturday regarding the 10 mile run I completed and how this was my long run for the week. I basically wanted to get across the point that the long run is vital in a runner’s week but too often we end up not running it relative to our current fitness and training volume. Ideally I’d be completing longer runs than this currently but I’ve had to endure setbacks recently and my training is not ideally where I want it to be. However this does not mean I skip steps on the ladder. I need to progress things in a smart way and in a way that doesn’t overload the body. Good question for any runners reading this to ask themselves is: Do they skip steps on the ladder just to get back to where they were or where they eventually want to get to?
Enjoy the week folks and happy running 😊
Cheers,
Noel
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