But in the past fortnight since my last blog, I have started to pull things back together again. I started back with a couple of speed work sessions two weeks ago, and chucked in another park run at the end of that week as I continue to find out where I am at fitness wise once again.
I still have some work to do to get back to top form, before I can then start to think about pushing on further, but I have put down some decent markers now to build on in the coming weeks.
During that last week, prior to this week, the main sessions comprised of a session of 7 x 1000 metres with Joe Monk on the Tuesday (Joe did 8, but I cut short as I was finished!) it was a really good session for my first real one back. I didn't really know how my legs would react to the first bit of pace work in a few weeks, so we had been a bit cautious with our aims for the session, targetting an average of 3:10 or so for each rep. As it was, I actually felt quite strong, and despite quite blustery conditions we managed to average 3:01, which was a promising indicator that I haven't lost too much sharpness in the last few weeks.
On the Thursday, I had my first tempo session back with Affleck. We did a shorter run than we have got used to (!) but also aimed to go a little quicker than we had been doing in the longer reps through summer. We did 4 miles and I managed to get around in 20:36, averaging 5:09 pace. Again, we had been pretty cautious with our aims for the run, as we didn't really know how it would go after the break. Having set the objective at getting around in about 5:15's, it is safe to say we were pleased with the outcome.
I did the Preston Parkrun for the third week in a row on the Saturday, and having struggled with some rustiness and having to run low 17 minute efforts the past two times, this time around I was starting to feel much more back up to pace and clocked 16:16.
I did my longest run in four weeks on the Sunday, with 14 miles at 6:15 pace, completing a very pleasing week of work.
Total mileage for the week: 66
Average pace for the week (m/pm): 6:19
Total mileage so far this month (October): 142.5
Total mileage for 2017: 2862.5
Average miles per day 2017: 9.97
Onto this week, and I continued to add a few more bits of pace work to my weekly plan. I was a little bit stretched for time for my speed work on Tuesday, as I had a massage booked in for the evening. I managed to fit an hour window in though to get a bit of something done straight after work, so chose to do a 15 minute warm up, 6 x 4 minute on, 1 minute jog recovery fartlek, 15 minute cool down. I averaged 5:15 for the efforts on an undulating loop, so although it wasn't especially quick, and not ideal, at least I did get some sort of worthwhile session in.
Again on the Thursday, Affleck and myself replicated our 4 mile tempo from the previous week. Despite the rain pouring down throughout, we managed to go a little bit quicker than the previous week, and I averaged 5:05 pace for 20:20 overall, four seconds per mile faster than last time.
I was lucky enough to pick up a number for the Green Drive 5 this weekend, despite it selling out - due to an injury meaning I managed to transfer someone else's number into my name (thanks Chris McCarthy - I owe you one!). I wanted to do this race as a little tester to find out exactly where I am at fitness wise. Thankfully, the race went ahead in spite of storm Brian, and despite being effected by the gale force howling winds, it was definitely a worthwhile exercise.
I got off to a good start and soon moved to the front of the field as we took off through Green Drive in the first half mile of the race. On reflection, the first half of the race was pretty much all down wind, and my splits definitely show that! With a first mile of 4:49 and a second mile of 5:02, I felt as though I was going strong - until we turned around down the back country lanes and straight into a booming head wind! 😂
The following miles were spent battling the elements and gasping for air, all whilst tackling the ankle deep steeplechase sections that the previous nights rain had left for us between miles 3 and 4. The splits show how much I suffered through this section as miles 3 and 4 were recorded as 5:24 and 5:29 respectively.
The wind died down a little bit as the course headed back into the park and the cover of the trees in Green Drive itself, and I finished with a fifth mile of 5:14, crossing the line first in 25:54.
In the conditions, and with it being the first race back, it was a pleasing return to racing, and to have run quite strongly is promising for the races ahead with a few more weeks of training in the bank.
I am now booked in to do the Cheshire 10k on November 4th, so the next couple of weeks will be spent brushing up a bit more ahead of that.
Hopefully now I have managed to re-introduce some pace work, I will also now be able to start creeping the mileage back up into the 70-75 mile a week ball park.
Total mileage for the week: 65
Average pace for the week (m/pm): 6:24
Total mileage so far this month (October): 207.5
Total mileage for 2017: 2927.5
Average miles per day 2017: 9.96
