It said 5-6 mile repeats, no faster than 10-mile race pace. I happen to have run a 10-mile race not so long ago but truth to be told my legs are still not feeling all that great, not since Tralee, and I could still feel Monday's run, so I toned it down by 10 seconds per mile: the first one at 6:30, the rest at 6:20, and, as always, finish when you think you have one more repeat in you.
Conditions were nigh on perfect, if a little bit cold, though a 2-mile warm up followed by a few strides took care of that. The first repeat was more to get into it, though it was a tad slower than planned. No matter. The other ones were all around 6:20 pace; I had the effort tuned in pretty well and managed it even without checking the watch. After the fourth one I reckoned I had energy for 2 more and therefore decided that this would be the last one, though a quarter mile into it I came to the gradual realisation that I barely had that one in me, so I probably should have left it after four.
If you've ever done mile repeats you know that one mile can feel pretty damn long, even if you don't run them all-out.
It took a while to catch my breath again after that, wondering how I had managed 10 6:11 miles in a row last month, though for some reason Ballycotton always makes me run faster that what I would think possible.
This really was the last workout. The rest is just ticking over, with the odd mile at marathon pace, and if the weather cooperates I'll run on the Kerry Way over the weekend to get a little bit of much-needed strength into those calf muscles, though none of that will be even close to exhausting.
I'm still not sure what to expect in Manchester. Just let the legs recover a bit and I might feel a bit more optimistic. After all that's what the taper is supposed to be for!
- 29 Mar
- 5 miles, 41:54, 8:22 pace, HR 136
- 30 Mar
- 8 miles, 1:04:02, 8:00 pace, HR 140
- 31 Mar
- 9.5 miles, 1:11:41, 7:33 pace, HR 152
- incl. 5x1 miles @ 6:35, 6:21, 6:18, 6:17, 6:20