Harlow Running Club

St Neots Riverside Half Marathon

Weeks to go: 0

Weekly Mileage: 26.46 miles

Not been a good week. Although this is a taper, it was a little more of one than I wanted. During this period I should be maintaining some intensity to keep sharp, but reduce volume. This can be seen in the Tuesday intervals where I ran 4/6 at full speed, but took a little more rest, then did the remaining two at a fast jog.  I was going to do an easy short run on Wendesday (3-5 miles) but missed it. Thursday was always going to be short, but with a few bursts at target HM pace (6.52). Normally I would have gone for a light jog on Saturday, but I was not feeling good and the weather was crap. I was off to Cambridge for an evening event so did not have time later in the day.

Tuesaday (Intervals)

Warm up (0.6 miles,  6:11, 10:18 min/mile)

Intervals (4 x 1220m, 3 mins static recovery, splits: 4.49 4.31 4.49 4.44)

Easy intervals (2 x 1220m, 3 min static recovery, splits: 6.06 6.09)

Warm down (0.6 miles, 6:08, 10:13 min/mile)

Thursday (General Run)

General Run (6.54 miles,  56:55, 8:42 min/mile, WHR = 67%!!!)

Not a good run. The weather was terrible and I had one of those days that is just draining anyway. However this run was a struggle. I tried some bursts at predicted HM pace of 6:52 and my HR was as levels it should be at the END of a half marathon. My WHR% = 67 when running at ~8.00 min/mile. It could be that after fighting off all the colds etc that have been going around for the past 2 months, I have finally succombed.

Saturday (Easy Run)

Did not do this. Felt like I was coming down with something on Friday and feel a bit heady and throaty this morning. I will have to see how this goes today.

Sunday (St Neots Riverside Half Marathon)

Warm up (1.06 miles, 10.25)

Race (13.11 miles, 1:30.57, 6.56 min/mile, WHR% = 87, Splits = 6.46, 6.38, 6.53, 20.48(5K), 7.02, 6.50, 6.48, 42.04(10K), 44.48(HW), 6.52, 7.04, 7.17, 1:04.41(15K), 7.23, 7.01, 6.52, 1:26.23(20K), 6.38, 0.45)

Ran about as hard as I could and did not make the sub 1:30. I was generally on the money apart from the unulating 9th & 10th miles. Without these, I would have done it.