A lot depends on the weather at Larne. The last time I ran it in 2002 I had to contend with a stiff head wind on the way home.
Hill session last night. Managed miss the rain but it was a cool night.
I remember that wind Kenny - caught me out 7 years ago in Larne.. I flew out with the wind on my back with the first 6 miles dispatched in 45mins...then I hit the hill & down the other side back onto the coast road where I was now into a strong headwind which worsened in the last 3 miles and began to rain into the bargain. Needless to say I ran a positive split. Was still a PB though so good memories.Martin - this is worrying news about the knee ... If its still sore I would try and rest as much as you can before Larne.Sean - Dune sounds like a hilly one... interested to read your race report!7mls on the treadmill tonight - with a chunk in the middle at MP - 61 mins for the session.... warm work!
Thanks guys for the tips, I have ran this week very well last night 10 miles @ 7.30 ave pace with some good hills and this morning a comfortable recovery run 7 miles @ 8.20 ave pace and felt good. I am doing my Tempo run on Saturday and a 20 miler LSR on Sunday aiming at 8.30 ave pace again. I am dropping off an extra bottle just to see if it was hydration but I am confident now it was a blip or the weather. Look forward to catching up at Larne with you all.
Thanks guys again
speed session at the track last nite 4mile 400 800 1200 1600 1200 800 400 with warm up and cool down 11 mile total . about to head out now for 500m hill repeats dreading the thought of it !!!!!!
Sessions 2 days in a row a bit much Gregory!!
Racing jimmys and then larne so race season firmly upon us now. Last proper session pre Jimmys tonight. Haven't done it in a while so be interesting to see how I get on.
John do you still do the heart rate training? You look to be progressing well. (As do a lot of the other guys!).
John - looking very good for you going sub 1.40 @ Larne Bet those 500m hill reps hurt Gregory.... I did a 6 miler tonight witha 10x250 hill session in the middle which was hard enough!Martin the Palma Majorca trip sounds brill - cold pints waiting at the end has PB written all over it
ricky- 10*500 reps with gradual incline 6,40 pace add in warm up and cool down 12.5 mile . well done on your session they are all tough
Martin have you been to a physio about the knee?
Gregory a couple of tough sessions.
Just over 5 miles last night with my beginners group. You should have saw their faces when I told them the route which included a steep hill, but they all did it and will feel better for doing it.
Good luck to all racing this week end.
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