runography

After my race on Sunday I didn’t go out yesterday for my scheduled tempo run, instead I moved it to today and went out at lunchtime with Roddy. I did go to the gym yesterday, but discovered I had two t-shirts in my bag and no shorts, so I ended up going for a 3K walk around the loch and back to work.

My schedule says I’ve to do:

Tempo Run
Dist: 5mi, inc
Warm; 3mi@8:26; Cool

Weather was sunny and calm, temperature was around 11C – forecast was for hailstorms, so we were happy we avoided that. It felt like the hottest day I’ve ran in so far, I have a lot to learn if I think 11C is hot

We decided to try a new course, well new to me anyway, that involved a bit of Broadwood Loch, and some of the surrounding roads. It’s hilly on the roads, but good to get some more hills under my belt. My splits were:

• Mile 1: 8:45-minute mile – Avg HR – 141bpm
• Mile 2: 8:26-minute mile – Avg HR – 160bpm
• Mile 3: 8:34-minute mile – Avg HR – 164bpm
• Mile 4: 8:10-minute mile – Avg HR – 167 bpm
• Mile 5: 9:03-minute mile – Avg HR – 162 bpm
• Extra 250ft @ 7:42-minute mile pace – Avg HR – 167bpm

So, an average pace of 8:23-minute mile for the 3 miles, which is slightly faster than the 3mi@8:26 target. Very pleased with this and looking forward to my next session already. Not sure whether I should go out on Thursday or Friday now. To get back on track I should probably go out on Thursday, then next weeks sessions will be back to normal, but that means only a days rest before I have to do a 7 mile run

Starting weight: 14st 0lb

Weight at gym post run: 13st 3lb

Probably add a lb to that for fluid loss gives me a weight of 13st 4lb and total weight loss of 10lb since starting this 3 months ago. Not exactly flying off me, but then I reckon a lot has been replaced by muscle too, so good enough. My target weight is 160lb or 11st 6lb (which seems low after starting at 196lb) provided that doesn’t make me look too skinny then I can live with that. Never thought I’d have that problem again. Last time I was told I was too skinny was when I was around 17 years old.