Speed Kills!

I was a little nervous about tonight’s session. I haven’t done speed work proper for about 6 weeks and had no idea how the legs would hold up.

19:13 8.57 miles 1:12:13

7 mins – 6:21m/m (2 mins recovery) 6 mins – 6:27m/m (2 mins) 5 mins - 6:12m/m (2 mins) 4 mins – 6:13m/m (2 mins) 3 mins - 5:56m/m (1 min) 2 mins – 5:50m/m (1 min) 1 min – 5:15m/m (1 min) 1 min – 5:19m/m (1 min) 1 min – 5:49m/m

I didn’t need to worry. I ran well and the legs held out fine. I’d forgotten how tough these sessions are though!

Meeting at the temporary Kilbarchan HQ didn’t effect things too much. It was a slightly longer warm up but that’s no bad thing. These sessions are always hard, but when the intervals get steadily shorter in time, the pace tends to get steadily quicker, and as tiredness kicks in, the shorter intervals become as painful as the longer ones!

I enjoyed the session, and was at the front of the pack for most of the intervals. I know I gave my all throughout as I had nothing left for the final minute. As you can see from my pace, it was considerably slower than the first couple of minute reps. I feel now that my legs are pretty much back to their old self and that normal service can resume. That means though unfortunately that I also need to return to 20 mile long weekend runs again soon!

I saw John M, who’s been on his holidays to the States, and a couple of others for the first time since the WHWR tonight. This gave me free reign to relive the whole run again – excellent!

Nothing much to report tonight really, except that pacepusher is back!

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