Just finished the Cork half in 85 minutes 20 seconds. Thats 10 minutes faster then my time last year and 3 minutes faster then my PB at that distance, set 3 months ago (Bay Run). So all in all a great days running for me!
I stepped back training this week. Actually I stepped back a bit further then I was supposed to but I reckon those 4 miles I should of run were made up for by the 13.1 miles of racing.
Total distance this week 32 miles.
Next week am back into another intense week. Total distance should be 51 miles. Another 20 miler session in store.
Tuesday night treadmill, 6.5 miles @ 7:40.
Wednesday, Mahon loop 7 @ 7:20.
Saturday, Mahon loop 5 @ 7:30
Sunday, Blarney half!
Sunday, September 12, 2010
Intense
Last week was the start of the intense period in my marathon training. A total of 54 miles over 5 days of training. I have two more of these high intensity weeks, split by step down weeks, before the merciful tapering.
Monday I went out to the Mardyke track and ran 10 miles...thats 40 feckin loops of the track. My god I wont be doing that again in a hurry. To break the monotony I split it into 4 X 10 loops where I'd reverse direction every 10. Average pace 8:00 miles.
Tuesday I went to the CIT track for an informal Eagle speed session. 9X400, average pace 86 seconds per lap. A great session inspired by Hal Higdeon. Will try and get some more of this type of session in I think.
Did a 2 mile warm down afterwards.
Wednesday, 8 miles on the treadmill, 7:30 pace.
Thursday I did the Mahon loop. 8 @ 7:20 with 1 warmup and 1 warm down.
Saturday I did my first 20 miler of the "season". I metup with Grellan and another lad and we did 15 miles together out in Ballincollig. This route has a couple of nice hills. But I saved myself on this run. Knowing I had another bit to tag on after my fellow runners finished up. Back at the car park I took some water and set off on my own for another 5 miles. That was not easy. The sun had come up and it was getting really hot. Average pace 8:06. Not bad given the heat.
Monday I went out to the Mardyke track and ran 10 miles...thats 40 feckin loops of the track. My god I wont be doing that again in a hurry. To break the monotony I split it into 4 X 10 loops where I'd reverse direction every 10. Average pace 8:00 miles.
Tuesday I went to the CIT track for an informal Eagle speed session. 9X400, average pace 86 seconds per lap. A great session inspired by Hal Higdeon. Will try and get some more of this type of session in I think.
Did a 2 mile warm down afterwards.
Wednesday, 8 miles on the treadmill, 7:30 pace.
Thursday I did the Mahon loop. 8 @ 7:20 with 1 warmup and 1 warm down.
Saturday I did my first 20 miler of the "season". I metup with Grellan and another lad and we did 15 miles together out in Ballincollig. This route has a couple of nice hills. But I saved myself on this run. Knowing I had another bit to tag on after my fellow runners finished up. Back at the car park I took some water and set off on my own for another 5 miles. That was not easy. The sun had come up and it was getting really hot. Average pace 8:06. Not bad given the heat.
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