Running intervals 38:19 7.8 km (4:55 / km) +60m4:44 / km weight:80.3kg shoes: GT1000 2016 YellowBlack 1
Wasn't intending to go to intervals but, not knowing that, Jane asked me to pick her up after intervals, so I went to intervals. Tired of course from Sunday but ground out 2 x about 4 mins than 2 x 3'45ish. Cold - temperature has really dropped off in the last 24 hours.
Running race 1:07:20  10.0 mi (6:44 / mi) +201m6:20 / mi weight:80.3kg shoes: GT1000 2016 YellowBlack 1
Great Edinburgh Run. 95th. Enjoyed that! It didn't go very well to begin with. I started off running with JamRo for the first 1.5 miles then when the course headed up the Royal Mile I decided to not overdo it and to drop back a bit relative to those around me, then same again up the Mound. I'd been hoping to then start running a bit more positively once the course levelled out and hit the Meadows, but, although I was breathing easily, my legs felt tired and I dropped back climbing up onto Lauriston Place.
Half way was 34'23 and I felt like I might slow down in the second half. Then, once the 6 mile sign scrolled past, I thought I might be able to pick the pace up a bit - seeing as there was not so far to go - then when the course started down the innocent railway I put a lot more effort in, sort of cross country race effort, and started running past people. Kept the effort up to the end so 32'53 negative split for the second half. Not really a PB course this with 200m of climb but happy to knock a minute off my Newtonmore time. The difference was that I had enough left to run properly towards the end.
Recent races are a good reminder that running economy is a thing, VO2 max is a thing, and feeling comfortable bashing out kms 10" slower than threshold is a pretty important thing in order to do well at any distance race - and I'll need to practice that a lot more.
Taped my left knee for the first time in a while, as a precaution - it didn't hurt.