Week 10 - The Potion - Day 68 of 112

Didn't get a long enough sleep last night and felt tired as I laced up the trainers for the missed Thursdays 3 mile speed session at half marathon pace with the usual warm up and cool down. The runners enemy was waiting for me at the front door as I saw the trees swaying. Not a good sign. I hate running in the wind. The rain is fine but the wind mucks up your rhythm. With the wind you run too fast and do not get me started on trying to keep a pace and cadence when you are being hit by a force 9 gale and running into the wind. It is just a battle, a head down slog.

The achilles was unusually stiff this morning on account of the fact that I only iced once during the day. I am amazed at the benefit of ice during my achilles problems. For years I have been living on the belief that using Ibrpufen gel is the way to go foregoing the ice. The physio put me straight and said that I needed to ice three times a day. The reduction in the inflammation was almost instant and I now feel that if I do not use the ice three times a day then the achilles will be sore the next day. It did ease off but not until the second of the three miles.

Back to the canal and I passed the Ice Maiden. Previously we have passed in the dark but today it was almost light. I passed her on the way out and on the way back. I am almost sure that she gave me an acknowledgment as I waved in her direction. It could however just have easily been a contemptuous sneer. It was hard to tell. The half marathon part was a tough effort. Went at 6.30/6.35/6.36 and by the start of the final mile I was breathing hard. I was running much harder than on Wednesday. Concentrated on the form and an easy rhythm. At the start it was quite difficult to go from 8/9 min pace to 6.30 min pace. Keep the shoulders loose and the arms relaxed. On the last mile it was near 4/5 - 4.5/5. I am a bit disappointed in the effort that I put in for the result. Should I not be finding a half marathon effort a bit easier for just three miles. After all I have the Alloa Half next week when I will be trying to do 13 miles at 6.30 pace. It may be that my numbers are not so badly off. The problem is that I do not have sufficient experience to know this. It may be that the numbers are perfectly fine given the fact that I have another 5 week to go. Believe in the plan. I have to believe in the plan!

I had my first portion of recovery drink or should that be potion. I have entered the murky world of protein recovery drinks. What I can say is that by lunchtime when i am ready to chew my arm off with hunger i did not feel like eating anything. Lets see how I pull up tomorrow morning for the 20 miler.

The numbers - 5 miles - 37.47 mins - 144 HR avg - 171 max HR - 684 calories -84 cadence


Half Marathon Mile Splits - 6.45 - 6.35 - 6.36