Mileage: 15.5 miles
AM: 3.75 miles; PM: 11.75 miles
After my disappointing race on Saturday and a good run on Sunday I was keen to get back to some solid interval training this week. The planned track session was made up of 100, 200 and 500 meters and not really designed for marathon training, so I decided to do some mile reps instead. I'd missed them at training last Thursday as I was taking it easy in preparation for the 10k race and I really like the session so felt like I'd missed out. A few others in the club are also training for endurance events including iron mans, marathons and half marathons, so several of us agreed to meet in the Meadows this evening to do 6 one mile reps with 2 and a half minutes recovery. In the end it was myself, Ben and Colin who turned out, unfortunately Dan had called off due to sickness.
I felt okay as we did a small warm-up jog. My legs felt tired and a little heavy, but I couldn't feel any twinges and my lungs felt fresh so I was ready for the session. Colin told us he was aiming for around 5.20s and Ben around 5.30s. I was aiming to do each rep in under 5.30 and so I decided to try and follow Colin for as long as possible and see where that left me.
The first one was pretty tough. My legs were stiffer than I thought and I really struggled to hang on to Colin. I finished the rep in 5.25 and was pretty pleased, but did wonder how many more I could do at that pace. Again for the second one I tried to follow Colin and this time managed to stay a little closer to him and was only just behind him as I finished the rep in 5.25 again. I was surprised, but actually felt as if my legs had loosened up quite a bit. The third rep was difficult and I crossed the line still just a little bit behind Colin, but getting quicker in 5.22. This time I could feel it in my legs and lungs and I knew we had worked harder. I had little bit of wobbly leg feeling after the rep, but I still felt quite good. For the fourth rep I again tried to follow Colin and for most of the rep I was a few strides behind him, but towards the end as we moved down the finishing straight I managed to drag myself up to level terms and we crossed the line together in 5.19. I was amazed we were so quick, as it had felt really, really hard running the rep. With only 2 reps left we knew we had done a lot of the hard work and so I think we felt we could push it a little more on the fifth rep. It certainly felt like hard work and again I only just managed to cling on to Colin. It was a good job he was there tonight, as there was no way I could have done the reps that fast without him. We crossed the line and I was really surprised to hear we had gone through in 5.16. We were doubled over and trying desperately trying to catch our breath but it was a good feeling. The last rep, as always, took care of itself and although we weren't racing we were certainly pushing each other as Colin and I fell over the finishing line in 5.19. Ben, who is training for his second iron man of the year, wasn't far back on each rep and also seemed pretty pleased with his efforts. What's even more impressive was that Ben was finishing off his mile reps by going to swimming training for more reps in the pool! I had the joy of running home to watch the last of the day's athletics (see below).
I was really happy with tonight's reps and especially the times. The fact that we had run the first half a mile of each of these reps into a strong stiff breeze means that on a better night we could have easily knocked 2-3 seconds off each of those reps. I was also really pleased with my recovery. By the time I had ran home I genuinely felt as if I could have carried on for several more miles. I felt great.
I was pretty glad not to have ran those extra miles, as I got home just in time to watch the European championships and the 10,000 meters with two British medal hopes running, Mo Farah and Chris Thompson. It was a great race. Yes, I know there were no African superstars running, which we all love to watch and marvel at, but it was really good to be able to watch a well controlled race and to see a strong British presence. I found myself on the edge of my seat screaming at the TV as Mo and Chris raced round the track. When Mo ran clear to win and Chris gave it everything to cross the line in second it was hard not to be affected by the out pouring of emotion by the two athletes. I found it inspiring. Watching a race like that and sharing, even if only a tiny, tiny portion of their emotion and success acted as a true motivator making me want to get out there and train harder and work harder so that I too can one day hopefully feel some of that sense of achievement. I might struggle to sleep with the excitement I am currently feeling. Maybe I'll do some more mile reps tomorrow....
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