Half a mile jog up to the canal then saw me trying to run to c130bpm heart rate - rather gratifyingly that translates into something around 7:20 pace - boding well for Sunday. I held that pace, very comfortably, for a mile and a half, then edged the pace up to 6:55 which had my HR at about 140bpm - again comfortably low, and if I didn't know better one that would have been fine for a sub-3 attempt (no no no no no no no!!!). Then for the last half mile of towpath I put the burners on to see what running fast would feel like, and satisfyingly that proved to be a fairly comfortable 6 min mile pace. Now it's only for half a mile, but that at least gives me some hope I might run a respectable 5k in a week or two at the John Carr races.
So, a pretty satisfying day all round. Roll on Sunday...
Andy, Good luck with your marathon on Sunday. It sounds like you're getting back into reasonable shape. Without those weeks of lost training, you'd have been a certainty to run under 3 hours.
ReplyDeleteI'll take 3:15 though, Henry - tempting though it is to try and run a 1:33/1:27 or something I think anything around 1:35/1:30 will be more than I expected.
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