Thursday, and it was back to the track for my weekly fix.
Having completed 1000 reps then 600 reps in the last two sessions, I had pencilled in 300 metre
reps with 100 interval recovery to hopefully bring the pace down under 7 mins. But I would see how the 2 mile warm up went today.
Not unsurprisingly, the 12+1 completed on Sunday, the longest run of the year, took quite a bit out of me. though I didn't struggle on the day particularly. Monday saw me sharing a run with Pat for a change over 4 miles and her pace was more than enough. Tuesday, a steady undulating 6 on the road and yesterday
it was back to the reservoirs for a very muddy 7 mile circuit. (But 2 minutes faster than last week)
Consequently I was hardly fresh after the warm up around the park today, which exceeded 20 minutes. I just didn't feel up to 300 reps at what would have to be under 7 mins pace!
So for once a rethink and a change of plan.
I decided it would be interesting and meaningful to do another 5K "time trial" as it was 4 weeks ago that I did the first of the year. If I had a nice flat "parkrun" handy which started later than 9 a.m.(!) I wouldn't put myself through these alone on the track but there isn't so needs must.
I recalled that my January time was 25.27. I was pretty confident that I could mange a sub 25 so it made the maths easy. Keep each of the 12 laps at or just below 2 mins,
sprint the last 200 and "job's a good un" as they say.
The first 10 laps went.............
1.55 1.58 1.56 1.57 1.56 1.56 1.56 1.54 1.54 1.54
At this point I was starting to calculate that a sub 24.00 mins time might be possible so pushed on a tad....
finishing with 1.51 1.47 and the half lap in 53 for 23: 53 by the end. Nice one!
I actually started to feel like a runner rather than an aged plodder over that last mile. So a very pleasing 1 .34 mins improvement over 4 weeks. Hopefully it can be maintained ......with care.
Last January a similar trial time was 22.42 compared to a race 5K time about 2 minutes faster so today would suggest a race soon would be a reasonable exercise. There is a low key 10K on Sunday within a 2 hour drive. See how the next 2 days feel! First task get the ice pads on the legs for a bit of relief then a well deserved can of Holsten Pils recovery fluid. (Better than your Budweiser, Danny)