Road run (60’easy + 3x15’/4’easy) 2:10:39 31.4 km (4:10 / km) +314m3:58 / km shoes: Sonic 3 Accelerate
Joined Ben for his mara session. 66’ easy from his house to Windermere and down to Bowness and back then some drills and strides before 3 x 15’ at marathon effort progressing gently down with 4 mins easy recovery. Stayed together for the first two which averaged 3’30” and 3’27” km pace then for the last one I did 3’19” pace. Felt relatively good. Going into the wind for first half of each rep then wind behind coming back. Haven’t done a session like that before. The pace on the efforts felt quite sustainable but would struggle to go any quicker and the legs felt pretty trashed on the cool down but felt better after tea and crumpets back at Sarah and Bens. Great strength session.
Trail run (50’ moderate ) 53:39  13.09 km (4:06 / km) +327m3:39 / km shoes: Slab Speed 2
Golf course, Cunswick and a lap of the hilly field, Scout Scar, down Nicks hill up the other side and back home on the road. Moving really well trying to work a little bit on steep downhill to steep uphill transitions when I ran over them. Channelling a bit of frustration.
Trail run (45’ easy) 44:10  9.0 km (4:54 / km) +186m4:27 / km shoes: Slab Speed 2
Walked up the woods and started running up the steep side of the golf course along to Cunswick and back. Drove dads car to Ingleton today to deliver a package. Quads sore from weights yesterday went quite hard on them as felt they needed it. Nice day.
Road run (6x1mile alt 10k/HM effort) 1:21:41 18.96 km (4:18 / km) +50m4:15 / km shoes: Sonic 3 Accelerate
Joined Ben in Staveley for his session of 6 x a mile with 3’ recovery alternating between 10k effort and half marathon effort. A bit windy going both ways but slightly more of a headwind for the 10k efforts with slightly more of a tail wind on the half marathon efforts. 3’10” /km pace 3’13” /km pace 3’08” /km pace 3’09” /km pace 3’02” /km pace 3’07” /km pace Short 12’ cool down. Really good session definitely considering the illness and time off and the cold, wet, windy miserable conditions. I felt the best the faster I was running. Ran completely off feel and let the wind do it’s thing. Sometimes ran a little further than a mile. 3’ recovery were very slow Kenyan jogging. Really good quality running. Fast enough to be a little bit challenging but not hard enough to have to exert myself any more than I needed to.
Looks like I’ve managed to still stay relatively fit and fast and I don’t think there’s any real need to push the boat out too much until getting closer to races at the end of April and then start of June hopefully so I think I’m just going to chug along with one or two similar types of sessions with Ben a week and try to get some quality longer runs back in with a few mountains ones as well for fun and for quad conditioning.
Trail run (30’ easy) 29:38  6.07 km (4:53 / km) +156m4:20 / km shoes: Salomon sense 6
Ventured up the steep side of the golf course, loop over Cunswick and back. Thought the ground would be frozen and wanted to wear summer trail shoes but I was very wrong and stacked it twice in the mud.