Yesterday I had only planned 5 miles as it had been my first full week of real training totaling 50miles. This 50 never included the two sessions I done with Maryann which would have taken it to 64.
Sunday’s long run was a welcome break from the faster 7-8 daily milers. The idea here is to get a reasonable distance without compromising the speed and at the moment 7miles is my optimum. By trying to keep my Pace at an Average 9.3mph or 6.20-6.30min miles with a view to increase the duration for the next two weeks. The intention is that helps my performance for the forthcoming Glasgow Half Marathon on Sun 5th Sept.
This morning it was hard getting out of bed, had finished late last night, got to bed at midnight, alarm went off at 5.45……had 5 mins contemplation then got out to do. I find leaving my stuff out the night before does help.
The conditions were brilliant, dull, cool with a wee drizzle, found my joints especially my Hips a bit sticky due to the conditioning of the extra mileage & consistency of the training.
The plan this morning was do an average of 9.3 mph for 7 miles, the first few miles were terrible. I started from the top of Masterton roundabout towards the Crematorium then round the outside of Pitreavie Golf Course(not on it around the road section) down to the Main Queensferry Road past the Academy of Sport, by Step up and the Camdean Community Centre, then on the trails of Pattismuir started to ease out a bit by this time felt the trail does soften your impact thus feeling easier to push on.
Was still behind on my average pace so used the flat section on the Main Kincardine/Aberdour Road to my advantage to push it on, started to increase my average pace up to 9mph. Once on the Kings Road, Rosyth I was up to 9.3 with 1 and half miles to go.
The downside now was everything was more or less uphill. The fantastic thing about having a great watch is that if you know what to do with it you can get a great deal out of it it which can really help motivate you.
Managed the 7 at the pace/speed 9.3mph, it’s great to feel as if you have worked hard to achieve your target. Now I can relax a bit with a look forward to the next Hard session, at 6am tomorrow morning
Stats and Map of this mornings efforts.
Weekly stats, Planned ditance 64miles averaging 9.4mph
Count: 2 Activities
Time: 01:18:08 h:m:s
Distance: 12.00 mi
Max Distance: 7.00 mi
Avg Distance: 6.00 mi
Max Speed: 11.0 mph
Avg Speed: 9.2 mph
Max Time: 00:45:12 h:m:s
Avg Time: 00:39:04 h:m:s
Avg Elevation Gain: 64 m
Max HR: –
Avg HR: –
Calories: 1,401 C
Posted under Daily Training
This post was written by Tommy on August 17, 2010
