Training: 21st - 27th March 2016

Mon 21st - Rest Day

After my suprise 1:25:34 showing at North London Half I was rather happy to have a rest day. Legs feel find though. Curry in the evening with the parents.

Miles = 0

Tues 22nd - Track and Easy

Run to AR Collective's track night. Felt a little tight in the calves on the 7 mile run there. Led the warmup with Spence and then joined the "fast bus" for Flyer 800s. 5 sets of 2x 800. Working from 3:10/800m -> 2:50/800m. 1min between 800s and 2mins recovery between sets. Was feeling it in the left hip a bit by the end.

Miles = 13.2

Weds 23rd - 70mins easy

 Working from home so harder to get out there than normal. A little creaky

Miles = 8.9 

Av Pace = 8:06/mi

Thurs 24th - 10min warmup, 3x18min threshold off 90s, 10min cool down

On holiday in Devon. Wasn't looking forward to this so first block was a surprise pace! Faded toward the end partly due to hill and partly due to tirdness

Miles = 10.7

Pace per block - 1st = 6'23/mi, 2nd = 6'40, 3rd = 7'04

Fri 25th - Easy 45mins

Actualy only an easy 40mins with the Mr around the country lanes. Tight calves still. 

Miles = 5.1  

Av Pace = 7.51/mi

Sat 27th - 13.2 at Marathon Pace in Cardiff World Half Marathon Championships

World Half Marathon Championship race in Cardiff, but under instructions not to race it. Finished in 1:27:19 so considerably below MP but didn't feel like hard work. Got to warm up near Mo and lots of other amazing athletes.

 

Sun 28th - Rest, stretch, roller

Feeling the race in my calves more than last week but a good Sunday roast helps with the re-fuelling!