The first week back to something close to normality. Hot, humid weather was a factor and the first track session in ages. Overall I think it was positive as I stuck with the plan (would have sacked off Friday's threshold if I didn't have it on there!) and learned about running on tired legs. After track they ached more than after any of my races! This weekend I'm planning future adventures.
Monday 9th - Easy RunCommute
Also ran back again as well. May or may not have been wise. Muggy and warm. Finding the breathing a bit hard. Probably still recovering a bit, or the heat...I hope!
Av Pace: 7'53/mi + 8'06/mi-ish
Miles: 8.2 + 8.2
Tuesday 10th -Track session
2x1200 (1:45 per 400), 3x 800 (1:30-1:35),4x400 (1:22-1:25), 5x200 at 38-40s (2 min recovery between all) Was rather nervous going back to track and genuinely unsure what would happen. and really didn't think I could handle this as still feeling a bit lead legged. However, I REALLY enjoyed this and kept up except for the 200s... obviously. This was a brilliant session for three reasons - 1) I would never do this on my own as I hate short bursts 2) It gave me a big adrenaline rush and got me excited again 3)it broke me...so it was useful if painful later on to make me run on tired legs and must have been an effort.
Av pace: varied
Weds 11th - Easy (!) RunCommute
Was so ready to get up and run this morning. Slow and a bit creaky after last night but loved it. By the afternoon though my quads were on fire!
Av pace: 7'35/mi
Thurs 12th - rest day
Started the day with a possible plan to run home. As legs seized up during the day this became less and less likely. I didn't.
Friday 13th - to include 3x6mins at threshold off 90s recovery
I did this on the way to Beigel Run. Given the way my quads were I was pretty worried about how this was going to go and not really looking forward to it, but it's probably the run I learned most from this week. The times are not hugely reliable as there were lots of road crossings so had extra mini recoveries and got a bit lost on the last one!
Pace: 10min warmup = 7'46, 6min averages 1 = 6'31, 2= 6'43, 3 = 7' 04 + beigel run
Saturday 14th - 60mins easy.
Visiting my sister and her family, so this was a done as bit of ParkRun tourism with Mr B - run to Reading ParkRun, ParkRun, run back. Parkrun was 20:41, 2nd lady.
Pace: 7'22/mi, 6'49/mi, 7'41/mi
Sunday 15th - rest