Mersey Running

My second week in my schedule went acording to plan, though i was tres lazy and didn't cross train one bit.  Wednesday i went to Oswestry for an interview. I aced it but was up against 4 other Aces and they chose the Ace of Clubs, not me the Ace of Hearts.  Their loss.  They did say that if they get funding for more staff in the next month they would call, but with the state of the NHS right now, i doubt i'll be getting that call. I really wanted to work there, that one hurt not to get.

As i was on that side of the country, i joined my parents, aunt and uncle in Liverpool until sunday. Liverpool i a lovely city. We were staying in Alber Dock on their narrow boat so i did my runs down the  Mersey foot path.

Daydream and Mister Kite.

Triathletes training in Albert Dock. I was so very jealous, i almost jumped in with them.  It would be great to live where i didn't have to pay for pool fees to train. 

We went to Crosby Beach to see these statues. There are 100 of them scattered over about a mile of beach. Some are close others are way out in the sea.  Its caller Another Place, by Antony Gormley.  They are hidden when the tide is in and some completely out of the water at low tide.

Catholic Cathedral.  Stunning inside too.

My tuesday 3 easy turned in to 4.5 miles, but thats ok, i dont mind going over my running numbers, just don't want to go under.  Thursday (down the Mersey, a flat but partially cobbled path) was suposed to be 5 miles with 2x 1600m @9:00, 800m jog between.  I had programmed Sally to do this workout then changed my pace zones and forgot to change the programme.  Didnt realise this until 2 miles in when i wasn't doing what i  thought i was supposed to be.  So i cranked out the workout like this:
1.1m @ 9:32
1m @ 8:17
.25 @ 9:57
1m @ 9:03
.25 @ 11:21
1m @ 12:01

So yeah, got that a bit wrong from the start as, 1) 800m is half a mile not a quarter and 2) i didn't end up with 5 miles but 4.6m  The last 1.25 miles was a bitch, my my calves were rock solid with lactic acid.  They eased off right at the end as i was running so slow but the second speed mile was also running in to head wind, i could not physically run any faster, that was an all out effort to get the 9:03

My long run was more successful.  I ran a touch faster then my scheduled time, but i was comfortable the whole way. I didn't have any music which was a new thing for a long run.  I didn't mind the lack of tunes for my speed session, i needed to hear Sally beep at me and wanted to concentrate on speed. But on the long run, not sying i got bored, but i'd prefered to have had beats to plod to.  7 miles in 1:11:54  fastest mile mile 7 @ 9:47 slowest mile 3 @ 10:38

Since then i also ran 2.5 on monday as i wasn't inspired to XT, i just wanted to run and 3 miles yesterday, both at easy paces.  Today, i'm planning a 2 hour bike ride. Doubling the length i have ridden my new bike. or my old one in fact!