In the evening we get the track from 7pm till 8pm. To get all my session in, I made a slight tweak. I changed the recoveries to 2 minutes instead of 3 minutes to make the session a little shorter so I got my cool down done and made it to the pub with everyone (for a J2O)
Progression 1.5 mile warm up before 7pm.
6x 1 mile 10k pace. Started off VERY controlled around 6:45 pace. Naturally got a little faster. Last rep was around 6:10 pace.
1 mile cool down.
I felt solid throughout this session. Legs were turning over well. Was working on the last few reps, possible as I had reduced the recoveries but all felt good. Can’t remember when I last felt that good on a session to be honest.
Another positive is my Garmin VO2 max this morning is now 58. I was a little surprised as it has not been 58 for over a year. I think this is another sign that things are going in the right direction (hopefully)
I’ll bear that in mind regarding time on track. I was meaning to ask that actually when I set this session, we have the same issue Tuesday morning and do our WU & CD jogs outside once thrown off. Love the splits, great to see the pace dropping with each rep. I think we are ticking over nicely and making gradual gains each month. My approach does lead to this slightly slower progression, but hopefully it makes the training more achievable and enjoyable than going “all in” for quicker results. I always say the journey is often more enjoyable than the destination. At some point you’ll hit your peak. But if we can extend that period of improvement before that happens, you’ll get a lot more satisfaction. We have a local running club that work their runners really hard. 6-8 runs per week. Those that do avoid injury have excellent results, there’s no denying that, but those I have spoken to say they feel like they are always on the edge, constantly low on energy and working really hard. Where’s the fun in that? But they keep doing it cos one of their mates has just run a 15 minute marathon PB so it must be right. 🤦♂️ Keep doing what you are doing and keep seeing those improvements. Great session Dan!
Coach Simon 🍊
