Too Fast

I never thought I'd have that particular problem, but I really wish I'd learn to run slower in my interval workouts. I should know better, the coach had explained how most runners do intervals too fast and do not get the optimal benefits out of this workout, but it's one thing to know that in theory and a different one to implement that in reality.

The idea was to run a small set of quarter mile repeats at 5K pace, 5:50, with short recoveries of 60 seconds. Daniel's running formula had them a little bit faster, but I think he's talking 400s and a quarter mile is a tad longer which may make up the odd second of difference, not that it actually matters as my lack of pacing ability won't let me run them at the exact right pace anyway.

Halfway through the first repeat I glanced at the Garmin and realised I was doing about 5:20 pace, so I relaxed for the second half. Halfway through the second repeat I realised I was doing 5:15 pace, so I relaxed even more during THAT second half. The third was better, if still a tad fast, and I thought I'd cracked it and therefore did not check the Garmin until late into the fourth repeat when I was back on 5:20 pace again. The next 2 repeats were too fast by a significant margin again and at that point I pulled the plug and called it a day (after recovering while leaning against the nearest fence post, trying not to topple over, that is). I need to safe those kind of efforts for race day.

Considering how appalling the weather has been the last few days, I have gotten away rather lightly. Thursday's 8 miles were the only ones in pouring rain and I can easily deal with gale force wind, I have experienced that often enough.

Puck Fair was affected by the weather as well, but I managed to spend Thursday's lunch time with the kids, sacrificing myself for a few rides at the fun fair, but it wasn't enough to stop the complaints about not being allowed on this ride or him getting more candy floss or her being unfair ... kids these days, eh? The Caragh Lake road was much busier than usual because it serves as Killorglin's bypass to those in the know, but I survived that as well despite some of the lorry drivers mistaking it for a destruction derby race track.

My left achilles was a bit sore last night, but feels better already. I always seem to get achilles problems right before Dingle. After I even got a mention in Dingle marathon's facebook page, I better not let that get in the way of my pacing duties. But hey, there's always Grellan to fall back on, right?

11 Aug

8 miles, 1:02:35, 7:49 pace, HR 146

12 Aug

6 miles, 44:32, 7:25 pace, HR 156
   6x400 (60 sec rec) @ 5:45, 5:43, 5:45, 5:34, 5:39, 5:38 pace