Well since the last time I updated, I have completed my first 12, and then 13.1 mile runs of the training schedule so far, making up the 2hour and 2hour15min runs that were scheduled into my training plan. So far so good then, apart from a slight cold and cough that seems to be hanging around...
Also, last Saturday I managed to complete my 2nd ParkRun, improving on my previous time by a whopping 74 seconds. This still falls way short of my best at this distance...but in mid february, on a tough course, a 27.04 is pretty acceptable for me. Darryl Blair also ran this and finished in about 16 minutes...which helps to show you where you are...
Last night I was able to complete a 6 mile easy run, and the plan is to do the same tonight, while on Wednesday the tempo runs start...
Tempo runs confused me also, but the basic principle is quite simple...
15 minute warm up - 3x10 minutes at tempo pace (9.10m.m) 15 minute cool down
So basically an hour of running, with the 30 minute warmup and cooldown, and the 30 minutes in between being "comfortably hard" running, with rest in between.
I will report back as to how this goes, later in the week...
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