Week 8 – Maintaining momentum

Week 8 – Maintaining momentum

Sunday  - Long Run. 36.01 km, 2:33:20, Avg 4:16 km pace.
Monday – Tempo Talking Run. 20.42 km, 1:27:59, 4:18km pace
Tuesday – Warmup + 6 x 3 min intervals, 1:40:00, Interval avg pace 3:30 km.
Wednesday – Medium Run. 25.77km, Avg 4:19 km pace
Friday – Medium Run. 27.61 km, 1:56:40, Avg 4:13 km pace

Overall 130.23km (80.92 miles), 09:20:40

Sunday was a good long run at a good pace, with no liquids or nutrition.  Satisfying based on the previous days 5k.

Monday was supposed to be a tempo run, but I ran it with a fellow runner to show him the route.  We ended up talking all the way round so we slowed a bit.   Next time we plan to do it at half marathon racing speed..

Tuesday was my usual warm-up and then intervals.  The warm up passed without issue and we headed into the wind for the first three intervals, where I led the front of the pack.  There was a new guy with us today, he didn’t have a watch on so needed to be around people to time his intervals.  He has a target of sub 2:30 at London, so it was good to be around someone much faster.  I manage to speed up when the wind is on our back and hold 3:25 km pace for 3 minutes, which I think is just about as fast as my little legs can run…

Wednesday was an early morning traffic dodging hilly run, with a strong second half. 

Friday was my usual hilly medium run to the animal park and back, albeit with fresh legs after taking Thursday off.

Nothing remarkable about this weeks training, but it kept the momentum going.