Grant Thornton 5k

It was himself that brought up the word 'sack'!

Monday, 9th September, 2013 – 7.4km Recovery Run (5:30/km)

Another very easy recovery run yesterday evening after the LSR yesterday. Actually surprised how slow the first couple of kms were, but around midway I threw in 11 sets of strides to get the legs prepared for the Grant Thornton 5km race this evening in the city centre. Would like a time beginning with a ‘1’ but given the lack of any VO2 training that may have to wait another while.

Tuesday, 10th September, 2013 – 7.5km Including Grant Thornton 5k race (3:58/km)

As suspected, the 1x:xx wasn’t in the legs this evening but seeing as the GPS measured 5.12km for the race can’t help but feel I was sub 20 for 5km (going by the Garmin I passed through 5km in 19:55 but can't really lay claim to that for PB purposes!). In the end I was 20:19 and the effort was nice and consistent the whole way around so all in all very happy with the way I ran just not so much with the time I ran! The time wasn’t hugely important though as it was more a chance of a very fast training run more than anything else. The race was very well organised but given the numbers and the high speeds it would be better to avoid the Talbot Bridge so early in the run. Far better off starting at the other side of the bridge and allowing a straight 2km of road before any turns.

Steady HR.

Managed to nab an extra 2.5km between warm-up and cool down to bring the total up to 7.5km. Would have liked to have done more but was in a rush home to watch Trap activate his self-execution. Arrivederci Giovanni Manuela! Best of luck to Thomas’ Osterreich for the remainder of qualifying! (Hope that eases the pain for the Kerry comments!)

Wednesday, 11th September, 2013 – 10.0km Run with 8km @ MP (MP ave: 4:31//km)

I got caught in a bit of no-man’s land this evening where I wanted to avoid anything too taxing in advance of the HM on Saturday. In the end I decided on hitting the seafront in Clontarf for a few MP miles. An easy first kilometre was followed by 8km at an average of 4:31/km. Starting my final MP km it was becoming evident that my right heel was cut from the shoe/sock combination. This helped me decide to slow down before pushing things too far and was a blessing in disguise really. I jogged the final kilometre, at first with the intention of adding another 5km or thereabouts but as I got closer to the car sensibility won the day and I limited any heal damage before it got too bad. A nice little session squeezed in also, which should be of benefit. The run itself was reasonably tough though given it was following on from the 5km race last night.

Easy running now ‘til Saturday!

Week 37 Summary:

RTW: 3 from 3 days

DTW: 24.9 km

DTY: 2,929.6 km

Chicago - 32 days (4 weeks, 4 days)