I aimed to make the turn around point in 35 mins and thats just what i did, but then i took my eye of the ball and let myself down, with the easier down hill return leg, coming home in 1:07:58 rather than the target time of 1:06:40…….so i am a bit annoyed with myself about that.
And today, I woke up with a stiff left knee again, that part of me is going to enjoy the impending holiday!!
So tonight’s run is a 9 mile run with 5*1000 @5K pace, it took me a while to work out where to fit the speed work in, but ive opted for my tried and tested speed zone of Higher Walton road, within the motorway bridge and Church as my markers.
Its a dull road to run along, but it sure is handy for speed work!!
The 9 Miles :
The 1000 Metres :
I am not going to push myself to hard over the nine miles, but ive made a note that 1:15:00 is 8.20 pace…….i might also note the mile markers, we will see. As for the 1000 metres im not too sure about what pace to run these at. Its short of a mile by almost a half and at 5k pace im doing 6.40 per mile. So perhaps 6 minutes, should be my target time………i am not sure im only guessing!!
But according to this tool, i should be aiming for around 5.23
I’m not sure…..i should really read up on it, i’ll quickly check the Advanced Marathoning book, before i head about and see what it says.
In other news , apparently the number of toilets at race events will be increasing from next year ;
Martrin Yelling has done a great piece on pacing , on the Runners World website :
And Marathon Musings have provided a good link about keeping your “tank full” whilst racing :
And just in time for my two week break Runners World have published this handy article :