29 January – 4 February 2018
Monday – workout #14
6x ¼ mile at 4:30-5:10 per mile pace with 2½ minute walking/standing recoveries, then 3x ½ mile at 5:40-5:55 per mile pace with 2½ minute walking/standing recoveries, with 5 minutes walking recovery between sets
I returned to the same grass ‘track’ as yesterday’s time-trial.
I was conscious of continuing my consistent fast pacing.
Only I set off too fast.
Despite my self-talk during my recoveries I kept finishing my single laps hard.
This meant that after three reps I was working harder to actually finish slower than my intended goal mile pace*.
I was disappointed by the end of my sixth rep.
But I still wanted to run hard so I ran more reps, this time for two laps each. Although the average pace was far below my expectations, I persevered.
I felt better because I knew I had paced myself better and still maintained a sprint along the final straight.
My last rep was the fastest of the three.
Wednesday – workout #15
Fartlek sets of easy, tempo and fast running at various distances accumulating 5x 0.1 mile at 4:10-5:00 per mile pace and 5x 0.13-0.3 miles at 5:18-5:49 per mile pace with active recoveries at various paces
I again ran with my running group at work.
This time we used a familiar figure of eight circuit in a local park, interspersing easy running with bursts of tempo pace and sprints.
I enjoyed leading from the front, quickening my stride with ease along the bends, and feeling strong as I sprinted on the final straight.
Each section of running was controlled and although it was a much easier workout than recent efforts I was pleased with my raw speed.
Thursday – workout #16
2x (½ mile, ¼ mile, ⅛ mile at 4:25-5:15 per mile pace with 2½ minute standing/walking recoveries) with 5 minute walking recovery between sets
I used a quiet stretch of grass I had never run on before.
I felt confident with the challenge, allowing myself enough time to recover between reps.
There were undulations on the course and the bends were sharper than I wanted them to be.
But I ran hard throughout.
I checked my reps during my recovery periods.
Although my first rep was not as quick as I expected I refused to let it negatively affect me.
I did my best to keep my shoulders relaxed.
After my first set my stomach felt painful.
It didn’t subside as I tackled the second half of my workout, working as close to my one mile pace as I could without pushing myself to my limits.
Sunday – workout #17
2 mile time-trial at a perceived even pace.
After my recent 5 km club time-trial I chose to pursue my personal best at the two mile distance.
My last hard workout was three days ago and I felt confident I could get close to the 5:39 per mile pace I set in December 2016.
I used a figure of eight circuit near my home.
Conditions were windy and cold, with the grass a little muddy.
I wanted to be conscious of my pace throughout so I checked my pace.
By the end of the second lap I was struggling.
I ran the first mile in line with my personal best pace.
But despite pushing on I could not prevent my pace from falling.
Even my fiancée taking photographs of me could not inspire to run faster.
By the fourth and final lap I developed a stitch. I ignored it, along with my sports watch, and just tried to hang on.
I charged over the line to record an average mile pace of 6:00.
I would ordinarily be disappointed but accepted that fatigue from my five weeks of intense training had taken a toll on me.
During the week I also enjoyed a rest day (Saturday) and two days of easy running (Tuesday and Friday) amounting to over 6.45 miles.
I accumulated 8.25 miles (44 mins and 47 secs) during my four hard workouts, recording 4:09-6:01 min per mile pace. My maximum heart rate recorded was 194 bpm.
* 1 mile goal race pace is 5:00 per mile.
Grounded Runner Coaching 