After being away in Powerscourt and running on both Saturday and Sunday I decided to just take today as a rest day.
Tuesday, August 18th: 6.5km Recovery (6:20/km)
Very relaxed Recovery run with Roisin.
Wednesday, August 19th: 12.7km Tempo: 10 x 840m laps @ (4:15/km) (6:12/km)
A 2km warm-up as ever and then the longest Tempo Run of this plan – 10 laps at 4:15/km. I changed direction after 5 laps in order to avoid any niggles that might result in 4 ninety degree corners on each lap.
Thursday, August 20th: 11.6km Easy (8.3km @ 5:15/km)
This was Roisin’s Tempo run for the week and I used it as an easy run after last night’s session.
Friday, August 21st: 15.0km Recovery (6:24/km)
Myself and Roisin used this run as a recovery for the past couple of night’s sessions, and in advance of my LSR tomorrow.
Saturday, August 22nd: 35.2km LSR (5:33/km)
Second last really long run of the plan called for a 35km jaunt! Met up with John at 9am and we trotted over to Poppintree Parkrun for its 9:30am start. Just jogged around this in 25:52 or thereabouts in my 41st parkrun and then continued on for a tour of the Northside. John was beginning to wane around 15km and soon after the same problems started to grip me. Turned out I was just starving really and when we go to 23.5km we were back at my place where we had a quick morsel of food before going back out. John’s run was complete after 25km but that was fine as I was much more energised with my newly acquired calories and they managed to power me on for most of the remaining 10km. Must say though that with 1.5km remaining I started to go real low on energy again so I was happy when I got back home and the run was done. If nothing else it was a timely reminder about getting a proper breakfast before the big raceday!
Sunday, August 23rd: 11.0km Recovery (6:17/km)
Roisin was doing her LSR of 34km this morning so I joined her for the last 11km to keep her company. Very wet weather but had at least stopped raining by the time I got out!
Off to Croker afterwards to watch Tyrone narrowly lose out to Kerry. L
Week Summary:
RTW: 6 from 7 days
DTW: 92.0km
DTY: 2,076.1km
Monday, August 24th: 8.1km Easy (5:33/km)
Went for a very easy lunchtime run at work. Legs feeling heavy from the 61km over the past three days.
Tuesday, August 25th: 9.5km Intervals: 5 x 2:30 @3:55/km
Threw in a short interval session of 5 x approx. 600m @ 5k pace. Kept it short for a number of reasons but mainly because it’s the first structured interval session for a while and also having one eye on next Saturday’s HM race in Tullamore. The session itself went well but having completed the 5th rep without too much fuss I was happy not to have to do any more!
Wednesday, August 26th: 7.6km Recovery (6:17/km)
Similar run to last night’s but ran this with Roisin at her pace. Much slower but still a steady pace in the end.
Thursday, August 27th: Rest Day
Time for a rest day!
Friday, August 28th: 5.0km Easy (5:27/km)
A nice easy 5km in advance of the race tomorrow.
Saturday, August 29th: 22.9km Tullamore HM (1:35:45)
Kinda disappointed with this race. I was aiming for sub 1:33 but struggled to keep on pace for the first half into the breeze and slight incline. After turning at mile 6 the breeze was sorely missed as it got very warm and I just couldn't maintain race pace. Pushed it to the finish but little to no reward. Decided to abort 3:15 plans in Berlin and aim for 3:20 instead.
Sunday, August 30th: Rest Day
Pretty tired after yesterday’s run so just took a rest day instead. A poor mileage week but will just write this one off and start afresh tomorrow!
Week Summary:
RTW: 5 from 7 days
DTW: 53.1km
DTY: 2,129.2km
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