Cooler and a bit blustery with wind coming from the west. Feeling much better today and felt more like something approaching normal. Same 10K route as last 2 runs. I started quick and stayed quick. First 5K clocked off in 23:45 and felt OK at the top of Hedgehog hill.
I struggled a little concentration wise on the run in and found my pace occasionally dropping off due to me not thinking about my speed. Run in was nearly all straight into the wind for the return 5K.
Finished in 49:49....so big jump in performance from last 2 outings with nearly 30 seconds per km quicker over the whole 10K.
Lungs felt like space hoppers and I couldn't really get out of breath despite coming in fast in the last 1.5K, legs felt more tired than my cardio side which is my normal situation....Recovery was also very quick and I was perfect by the time I'd walked the 500M back to the house.
Posts
weather shite here at the moment but managed a quick 5k at lunchtime with one of the guys in work. very wet, windy and cold - typical British Summertime :-) Decided on my goals for the running year ahead:
ReplyDelete1. Sub 42 min 10k - current PB - 43.09
2. Sub 1.40 half marathon - current PB - 1.42
Speeding up my shorter mid-week runs and will start to tailor the longer runs at the weekend to suit. Will pop in some intervals and hills (can't avoid them around Lanbank) and work on leg strengthening in the gym at work.
Red wine consumption at Olympic Standards presently so will look to keep this up :-)
We've signed up for the Firstmonster with Margaret and Karl Stygal. Tyres have been pumped up on the bike but that's it. I like the idea of targets. PB for me is 45:00 and 1:40 for 10K and half marathon so i might look to drop a minute off both although they both took an enormous effort and may not be repeatable....Our office is entering lots of events this year so i should get a few local races in.
ReplyDeleteExcellent. Targetting the Polaroid 10k series again this year plus Troon, Father's day & Paisley 10k's and Glasgow half marathon. The guys I run with in here are up for this lot too so makes training and race day more fun!
ReplyDeleteIt definately helps to be in a group, peer pressure is a great motivator :O)
ReplyDelete