Monday 27 April 2015

Marshalling at the Samsung Night Run.

Monday, Apr 20th: 16.4km LSR (6:13/km)
Myself and Roisin met up with the other JC for the second half of his LSR. Meeting point was the Zoo entrance in the Phoenix Park and after doing a couple of small laps we were joined by John. Plenty of chat with an easy pace for the most part before speeding things up for the final 1.5km. A good run and felt perfectly fine afterwards.

Tuesday, Apr 21st: 14.1km CH: 1 Mile - 2 Mile - 1 Mile
Lovely evening for another CH session. After a 5km warmup the session comprised 1mile/2mile/1mile. The first mile was done in 6:20 and I felt I paced it well having eased into it til halfway and then pushed on a little towards the end. That was followed by a 3 min recovery before the 2 mile leg which I recorded in 13:40. Happy enough with that as I kept a more uniform pace throughout and ended up running 6:52/6:48 splits. I was pretty tired by now so the recovery mile that followed helped to sort the legs out a bit. However, at the start of the last mile I wasn't feeling very powerful so decided to take it relatively easy. Again, by halfway I'd settled in at a sustainable pace and kept it as strong as possible til the end. The time of 6:35 represented a 15 second slowdown on the first mile though. Not sure if I should be looking to have the last mile closer to the first mile, or if as tonight I'm expected to slowdown given the 2 miles in between. I'll analyse the next time we do this session against tonight and see what I make of it.

Wednesday, Apr 22nd: 6.5km Easy (5:13/km)
Met up with the other JC again this evening for this. Started off slowly and stiffly but after 3km I was feeling better. Ended up doing an extra mile loop where we upped the pace to sub 4:30/km. I was happy to be back home again though, rather than having any longer to run!

Thursday, Apr 23rd: 11.1km CH: 300:400:500 x 3
Second session of the week. Legs were pretty heavy from Tuesday evening but managed to get through everything in one piece. The first 300m averaged out at 3:33/km (3:34/3:30/3:34) pace for the three reps. 

We followed this with a walk to the 400m mark before setting away on a 400m lap that averaged out at 3:40/km (3:39/3:35/3:45) pace - Recovery was the remaining balance of a 2:30 cycle, which usually meant just over a minute. 

The last rep was tough and I was half considering not finishing out the last 500m rep yet to come. However, finish it I did and these half km reps averaged out at 3:41/km (3:37/3:43/3:43) - Surprisingly close to the average for the 400m reps!

Anyways, a good session and a total of over 11km for the evening.

Friday, Apr 24th: 4.7km Easy (4:35/km)
Just a very easy run this evening. Started quite slowly but picked it up as it went on.

Saturday, Apr 25th: 8.2km Easy (5:17/km)
Down in Ballinasloe last night so got out at 9am for a gentle run. Started off gentle at least but once again  ipicked things up in the second half and finished with a 4:46 kilometre.

Sunday, Apr 26th: Rest day.
At a wedding last night so took a well deserved rest day today. After returning to Dublin we went in and marshalled at the Samsung Night Run in town. Very congested and certainly a race I don't think would tempt me too much!


Week Summary:
RTW: 6 from 7 days
DTW: 60.5km
DTY: 816.6km