Week 7 was the last week of the ‘base’ phase, next week is supposed to be the start of the ‘specific’ phase. Cooler temperatures and almost complete recovery from the illness that’s been bothering me for a while combined to make running enjoyable again.
- 2 x 18min tempo pace, with 2 minutes recovery
- 10km endurance/easy
- 3 x 6min threshold, with 2 minutes recovery
- 12km steady
18 minutes at 4m30s/km is 4.0km, and that just happened to be almost exactly my tempo pace on the day. It still felt quite hard, harder than I thought it should be at least, but it was a morning run, and I generally find morning runs harder than evening runs.
The weather broke and there was some light rain on Thursday for the 10km easy run. Beside being much more pleasant to run it had the side benefit of driving everyone off the beach, it was good to have a nice clear 5km section of coast to myself again.
For Friday’s threshold set I was back to doing 4 minutes per kilometer, the interesting part was that my heart rate for those intervals was comparable to the 4:30m/km tempo sets from Wednesday.
The Saturday steady run was along the dual use path, heading west into the setting sun. It was enjoyable, one of those memorable runs where the further you go the easier it feels and the faster you want to run. I ran a little further than the scheduled 12km and would have ran further if not for the lack of light.
Next week will be a break from the schedule as I have a race on the weekend that I want to be relatively fresh for, so I’ll probably just do some easy short runs before the 25km run on Saturday.