I'm sufficiently recovered from yesterday's run, and golf today to do a wee bit of an update.
Tuesday saw in a pretty decent progressive intervals session. Evil Coach Darth Jim mustn't have annihilated any planets recently, because the session didnt finish till after 7pm...infact I was back so late I thought my car may have turned into a pumpkin on the way back. As it happens it didn't, but the guy I was following didn't even get to the dizzying heights of 25 mph, never mind the speed limit, so perhaps the pumpkin transmutation was a closer call than I thought.
The session was "steady - fast - flat out" 300m - 300m - 300m, with 300m recovery. I (of course) took off like a scalded cat on the first one, imagined that I was Alyson Dixon, and attempted for at least 300m to keep up with Frankie. This was a fools errand of course, but I don't call myself Graceless Whippet for nowt, and the name is well deserved. But, after the usual chuckle from Darth Jim, I got down to serious business on the next 7 reps (yes that really is 8 x 900m in total) and managed a pretty consistent set overall:
3:56, 4:14, 4:14, 4:15, 4:11, 4:10, 4:11, 4:10
The first was a bit silly and I have no excuse for it, but I got home thinking I'd put in a canny effort.
Thursday was the return of the dreaded 300 parlaafs
We had 2 sets of 8 to do, with a 400 jog recovery between each set. I teamed up with Jimmy and just hoped to finish the lot.
Set 1: 77,77,78,78,77,77,77,77
Set 2: 75,71,71,71,70,70,70,64
The second set did seem a fair bit quicker than the first, and it was pretty good to get the lot done. Will try and aim for closer to 70 seconds for all next time.
I took Friday off as a recovery day, and opted for a looped route on Saturday for my long run. Rather than to go walkabout I'd plan my route on gmaps pedometer beforehand (as my garmin is hit & miss at the moment), and opted for three laps round Jarrow & Hebburn, plus the run from home and back up through Bill Quay to work.
I saw a fair few familiar faces running on the way round, as well as a thumbs up from Peter from my running club route, bumped into Anne-Marie as she was finishing her run (I was very jealous having only just done 30 mins of mine), and a beep from my sis & brother in law as I was coming up to finishing my first lap.
It was also the first time I've ran with music - loaded up a bunch of stuff onto my blackberry and hit the roads. It had fortunately stopped raining by the time I set off, so at least I missed the bulk of the horrible weather.
Gotta say it really made the time pass much faster with sommit to listen to, and run a lot faster (perhaps I shouldn't have had the Ramones or Marilyn Manson on), but it really gave me a boost when an uplifting track came on. The best of it was on lap three (and it was dark by then) I was at about mile 18 when Bohemian Rhapsody came on,. and then Binary Finary - cracking stuff
21.12 miles - 2:58:04
Much quicker than I was expecting to be honest, but not having the garmin on, and just running comfortably was the reason. I had also put the Phantom Menace - Duel of the Fates (the bit where Obi wan & Anakin take on Darth Maul) and when that came on I just kinda floated along ....I am a Jedi !
So, a pretty decent round up to the week, and I've already equaled last months mileage by the 20th :D
Playlist as follows (I had 'em on shuffle, so this is in no particular order):
The Trammps : Disco Inferno
The Bee Gees - Saturday Night Fever
The Cardigans - My Favourite Game
Fat Boy Slim - Weapon of Choice
Planet Perfecto - Bullet In The Gun
Duran Duran - Rio
Leftfield - Phat Planet
Queen - Bohemian Rhapsody
Queen - We are the Champions
Soft Cell - Tainted Love
Starwars Phantom Menace - Duel of the Fates
The Ramones - Do You Wanna Dance
Paul van Dyk - Binary Finery
Paul Oakenfold - Rendezvous (quadraphonic mix)
Faithless - Insomnia (monster mix)
Morrisey - The Last of the Famous International Playboys
Wild Cherry - Play the funky music white boy
Nine Inch Nails - Head Like a Hole
Jamiroquai - Canned Heat
Depeche Mode - Enjoy the Silence (Sasha & John Digweed remix)
ATB vs Faithless - Don't Stop vs Insomnia
Marilyn Manson - The Beautiful People
Add to that lot a round of golf today and I'm well and truly done for the week, though three and a half hours meandering round the golf course was definitely the perfect 'recovery run'
Happy running folks!