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.|
|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!