Monday 30th June 2014

Workout Soundtrack: –

350m (Bushey 10km, session 7a, warm-up)

2x3km (Bushey 10km, sessions 7b&c)

b – 11:10 (tempo)

one minute rest

c – 12:08 (progression)

1.5km (Bushey 10km, session 7d, warm down)

I read a tweet from this year’s 5th place finisher at Marathon des Sables just before I went out for my run today:

“A classic interval training session completed. 8 x 5 miles (hilly, muddy XC route) in 30 mins with 2 hour recovery”

Immediately I thought to myself two things! (1) Wow, 8 x 5 miles – I’ve got some work to do in the coming months! and (2) Why is it that you’ve completely neglected interval training this year?! Intervals are the key to speed, I remember back in 2012 when I was doing one or two interval sessions per week – I got so much faster and could endure so much more over the course of a long run. So it was that I decided to get out and do a 2x 3km effort on my local trail which today was dry and hot!

I set off on the first interval at tempo pace and a 3:45 average for the entire 3km. KM1 3:38, KM2 3:40 and KM3 3:37 – even though the middle klick was slowest I was happy to shave off a second on my final klick of the interval and took my time to take a breather, gather myself and then set off on a progression interval! I intended to run KM1 in a controlled, easy pace with KM2 stepping up to around the 4:00 mark and finally on KM3 I wanted to hit between 3:37 and 3:40.

The second interval then looked like this: I averaged 4:03 over the entire 3km. KM1 4:15, KM2 3:58 and KM3 3:41! One second off my final klick target but a great effort anyway – I enjoyed pushing it on the final kilometre and I felt a bit queasy when I’d finished but this could well have been down to having no water with me! I then set off on a 500m walking recovery before starting out on my 1.5km trail warm down. During the warm down I found the lower section of the field around which my trail runs around is 900m and is only slightly undulating – this is going to be perfect for shorter interval sessions in the future and it made me finish the run feeling really positive about resuming my trail intervals on a regular basis. Once a week, rain or shine I need to be out there doing this kind of workout. Not only do I really, really enjoy them but I also know the benefits far outweigh the effort during races!

Finally, I’d just like to say thank you to another company that has come on board to help me on the way to the Marathon des Sables – CryoClinics are allowing me to use their ice room facilities to aid my recovery and to hopefully keep me as injury free as possible. I’m really looking forward to working with Iain and his team over at The Garden Hospital in Hendon, north London! Also, check out my ‘Press & Media‘ page for an article about my MDS journey that appeared in my local news magazine today.

Happy trails and hard intervals dear reader, I hope the week has started well for you all!

Peace & Blessings x

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