My take would be that unless you are really hammering the warm up or doing an exceptionally long one the pace shouldn’t affect your ability to do the session. If anything a more aggressive warm up probably prepares you better. Certainly if I’m racing I won’t be doing my warm up easy and would include significant faster bits in addition to strides. Again once you are warming down the session is banked so I can’t see hoe pace would make a difference. I suppose the only thing is if you are doing a long warm down at a very brisk pace it may add to your recovery time.
Very hilly 10k lined up for me on Sat. Just one for fun as its certainly not a PB course. But have also now entered a another 10k on the 28th which I think is quicker so hopefully time for one more PB before the year is out.
Bob - Will look forward to your month by month break down then
Charlie - Yep I try to as it means I do my easy stuff by feel and am less inclined to let the watch influence my pace.
Lit - As someone who cant have gluten I'm liking the sound of those lebkuchen.
Enjoyable session tonight consisting of 4 sets of (90 secs, 3 mins, 1 min) Recoveries 30, 60, 60. Idea was to keep at 10k pace throughout. Though ended up slightly faster with sets at following paces 5.30, 5.37, 5.29, 5.15. So overall 22 mins of effort at about 5.28 pace.
If you don't mind waiting until September Full Potential do a good camp in the Algarve. Mixed ages and abilities, nice weather, good trails, cross country course, nice beach for when you are not training. Plenty of optional socialising in the evenings.
Bob yeah for easy runs I often don’t bother as the pace doesn’t really matter. As long as I know the route and therefore roughly what distance I’m covering. I’ll always wear one for sessions and long runs though as obviously the feedback from these is useful.
Muddy – Great work, especially if you were feeling less than 100%. Considering you felt you overcooked the first half you held it together pretty well. A 47 second positive split isn’t too bad. No doubt sub 60 will be yours next time out.
Bob – Nice figures there, the base stuff is obviously paying off for you.
13 and a bit for me on sat at 7.20s, then a rather hungover, watchless amble yesterday of about 9. Felt rather sick but at least cleared the head a little.