week ending 11/2/18

So the last week before the training starts for Cork Marathon starts. I did something this week i have not done since 2014. I did a training run with a club, even better i did something i have not done since the 90’s. I went back for a second run with that club.
Monday morning started off nice and early with a 5am 5k. Average pace for my easy 5k was 8.16/km with a 123 average heart rate. Its a nice way to get the week started. It also had you very alert for by the time work starts at 9.
 
Tuesday night was a big step for to join a running club. 2014 was last time i ran with a club and that was ULAC when doing my masters. Did 1 session and went back to training by myself. I decided to jog the 3k to the club as my warm up. When i arrive i was greeted by some familar faces from parkrun. I was told tonight was 5×5 minute blocks. My splits for the 5 block were 4.00, 4.03,4.02,4.02, 4.14. Overall it was an enjoyable first night and im sure that it will help me over time being a member of a club.
 
Thursday was back to the club again. This time 3×10 minute blocks was the target. My splits this time were 4.24, 4.06, 4.15. I was happy again to see them in the low 4’s. I also think as I get used to running on tracks those times will get a better as well. Similar to tuesday it was a run to and from the club as my warm up/warm down
 
Saturday was back to parkrun as the journey to 100 continues. At the moment I am trying to take my parkruns easy so I am chatting my way around the 5k. Today i was just over the 30 minute mark which is grand as an easy run. I’m judging that off its easy if you can run and talk at the same time. But parkrun #77 marked off along with volunteer #84
 
Sunday the week finished off with a 10k LSR i decided to do it as a step back run ahead of the training for Cork. It was a 5 minute warm-up with 10k a 6 minute pace. Should have gone off heart rate but the monitor was not working. Followed by a 5 minute cool down to finish off.
 
Thats a 45.5k week that leave me just on the average for my 1,600k year.

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