Fartlek, Ben Lomond and Tempo

Another key week in my build up to the Brecon Beacons 10 peaks race. Three different session this week …

Monday – Club Fartlek session

We had a better turn out this week including a new runner who is keen to improve his 10k and half marathon times. The session was 2min (1min recovery), 4min (2min) x 5.

I was working hard throughout the session and felt pretty good. The stats for the session showed a consistent run.

fartlek 08-15

Wednesday – Ben Lomond Run

I had initially planned to do this on Thursday but I was keen to watch the Triathlon today so decided to run on Wednesday evening instead. It was a good move as the weather was superb. In stark contrast to last week when strong winds and cloud covered the top this week we had stunning views all round.

Grant S from Kilbarchan was keen to join Cammie and I and he really enjoyed it. Grant & I led the way to the top and I kept expecting Cammie to catch us up on the way down but he didn’t.

When he arrived he explained he had done a open water swim at 6am and hadn’t eaten any lunch at work so no wonder he lacked a bit of energy.

Screen Shot 2016-08-18 at 21.49.06

Grant enjoying the views from the top

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Photo thanks to Grant

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Three happy runners at the end of our run

Thursday – Tempo Run

Once I watched Alistair and Jonathan Brownlee finish 1st & 2nd in the Olympic Triathlon I headed out for a run. I had enough time for a 5mile run before tea would be ready.

I wanted to do some sort of Tempo so decided to do a warm up of half a mile then 4 miles at tempo pace and finish with a half mile or so to cool down.

It was a really warm close evening and even though I worked as hard as I could the pace wasn’t too quick …. I reckon around 7:20 pace for the 4 miles. I’m sure I had the Ben Lomond effort still in my legs …. well that’s my excuse for a poor run anyway!

I’m looking forward to my long run on Saturday. The plan is to run the Arrocher Alps loop which will give me lots of ascent and descent which will be good preparation for Brecon Beacons race.

Screen Shot 2016-07-27 at 20.06.22

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