Charlie, interesting double. What was the purpose though? I assume it was necessity?
End of week two of my schedule which was 11 with 9 at 7.17. Having not started my running this week until Wednesday following Sundays half I had ended up running wed, frir, Sunday. It was the first session I've failed. Unlike muddy getting wet early on, I went out at 5 when things had 'improved'. First four miles felt very pedestrian but then a few hills and I started to overheat hugely. I couldn't tune into pace and kept going to 7.05 pace so a bit quick as well. I called it a day just over 7 miles for 7.10 ave pace. I finished the run though to get the 11 in.
I'll have another go next week as the same run is scheduled.
Bob, I recall when I had to pull out of the Droitwich half last November. Quite randomly after an easy run my knee started hurting to the extent I couldnt put weight on it by the following morning, then as quickly as it happened it mysteriously disappeared.
Don't usually read the PR newsletter but just had a quick glance. I wonder if he is still about here?
Tommy- Its actually a question I dont know the answer to. In real life I would say that's a bit slower than what I would take hmp as on a good day. For the purposes of the schedule however, hmp is calculated as 6.57 based on a 19.40 5k, so I guess the schedule is wanting 5 miles faster than hmp. I am reluctant to manually alter the paces to satisfy my ego as the faster my hmp is, the faster my long run becomes.
Just had a look and Shelton is the same day as the Cardiff half, which is the target race from all this.
I've semi bottled lunchtime by deciding on the slightly easier tmill option. The current wind is southerly which means the first 2.5m of the session would be on a very small gradual uphill and into the wind. I suspect the effort would become too much by half way, plus its starting to rain.
I think there are plenty of good reasons why you didn't do yourself justice last night, so I wouldnt dwell on it particularly. Will still be a good training effect from it.
Muddy, I knew there was a real word in there somewhere!!!
I've got the basis of Lits secret holiday adventure by some basic fb stalking.
Tommy, in terms of kmh and treadmill level it went 17, 16.9, 16.7, 16.3, 16.7, 16.9, 17....if that makes sense. All absolute top end McMillan and beyond. Must say my legs feel far better now than how they were feeling after an easy 6 miler.