But first things first.
I had a few strange pains today, in my left ankle and a sudden acidic feeling in my left knee (which did dissipate again, oddly), and generally the legs were clearly heavy, the weekend's two huge runs had taken more out of me than expected.
The 1-Mile Challenge
I was a bit disappointed with this as the 1-Mile Challenge is a great way to get a benchmark of your speed for later usage. My previous best is 5:42 but this was set during the first mile of a 6k race, so wasn't run at full speed. I ran the Rathfarnham 5k in precisely 6 minute miles, doing substantially below that half the route.
These results were set during a period of very heavy training with little rest before the races, so being fresh I should expect to do a mile no slower than 5:10, and I'm going to make that my benchmark speed for this distance for next season.
Not the Final Mile!
To get some useful marathon training done, most of us decided to not just do the time trial, but do three sets of one mile instead. This would bring my mileage for today up to 11km which is just about acceptable at this stage. We went off at a decent pace, and while I tried my best to rest the heavy legs, I couldn't resist giving it a little bit of a push on the 4th lap, which resulted in a time of 5:57.
For the next two miles I tried to keep myself from dropping to much in pace, while keeping a fine balance and not over-exerting myself. I am feeling a large degree of muscle fatigue at the moment and it's a rare day that I can work normallly without some discomfort. While I couldn't record my times today, I think the last two miles were both run slightly above 6 minutes (6:05 or 6:10 or so).
It was a nice session, but I'll be looking forward to doing it properly next time and see where I am at, and it reminded me how nice it'll be to get back to working on my speed again after marathon.
Lindie's Book Launch!
After the race, I went for a few rounds of cooldown with Aoife, Orla, Diarmuid and others, and we clocked in a nice additional 1.2km to add to the days tally, getting me to 12.03km for the day and a 160km for the month so far.