Back on the railway path in some new (relatively) minimalist shoes for 12 controlled 400s off 90s recovery. Managed the session in the dry but got caught in a torrential cloudburst on the way back. Happy with pace vs effort on these, as they weren't flat out. The lack of cushioning and drop in the shoes should toughen up my calves (kill or cure) #running #TrackTuesday #RunnersOfMastodon

A toasty #TrackTuesday this morning out on the railway path. Up earlyish to try and beat the heat, which put me slightly in conflict with the cycle commuters, but it's worth reminding them that it is a shared path and not their personal racetrack. A Moose fartlek on the menu: 5 reps of 3 mins @ 10k pace/effort, 60s recovery, then 1 min @ 5k pace/effort, another 60s recovery. Took some extra standing recovery due to the heat. Very happy with the splits though. #running #RunnersOfMastodon

A bit damp and blowy for a threshold focused #trackTuesday 7 reps of 3 minutes at around 10k pace, keeping them between 4:06 and 4:11 per km pace. Rounded up to just over 10 miles. #running #RunnersOfMastodon

Another #TrackTuesday session of gobbledegook on the railway path: WU, 2 x 30s @ LT1 (30s), 2.5km @ LT1, 2.5km @ LT2, 5 mins rec, 8 x 30s @ LT2 (60s), 5 mins rec, 8 x 30s @ LT2 (60s), CD. Essentially 2 reps of 30s at around half-marathon pace into 2.5km at that pace, straight into 2.5km at around 10k pace, some rest then 2 reps of 8 times 30s at around 10k pace off 60s with 5 minutes between reps. All the 30s efforts too fast due to gps feedback lag. 14 miles total. #runnning #RunnersOfMastodon

That was a painful #TrackTuesday session. 10 reps of 90s with 60s of recovery, all going off heart rate (so no indication of pace or distance). A reminder of why I don't usually train to heart rate for efforts (only recovery) my heart doesn't respond how the algorithms think it should. I was given a very small heart rate window as a target and couldn't get there in the first few reps. Only reached it towards the end due to fatigue. Efforts were very fast (for me). #RunnersOfMastodon #running

One of those scary #TrackTuesday sessions involving actually trying to run properly fast, so channeled my inner Great White shark for 8 reps of 200m flatout, into 2 reps of 1600m at threshold. Pleased with the times and paces I was able to hit, though it turns out they were right all along - running fast does make a person's uterus fall out (well the lining, at least, shark week welcomed me when I got home) #RunnersOfMastodon #running

My next race is a hilly 2 miles, so I thought I should do a #TrackTuesday session focused on that. Lower volume than usual, but much faster. 10 reps of 1 minute on, 1 minute off, followed by 5 x 30s hill reps. It turns out that there was not a straight or flat enough section of Eastville Park to fit 1 minute on. Reps came in between 3'36"/km and 3'58"/km. The hill reps were between 4'10"/km and 4'42"/km. 30s uphill is a long time, it turns out #running #Bristol #RunnersOfMastodon

A little half session for #TrackTuesday ahead of Prom on Thursday. 5 reps of 2 minutes at threshold pace (aiming for 4:10/km) then 5 reps of 1 minute at threshold pace, all off 60 seconds recovery. Went a bit quick on the 2 minute reps (4:06, 4:04, 4:07, 4:06, 4:05) then way too fast on the 1 minute reps (3:56, 3:55, 3:53, 4:03, 3:54) but it was such bliss to only have 15 minutes of work, and not to be going flat out for it. #RunnersOfMastodon #running

A full #tracktuesday session out on the railway path with a Moose fartlek. 5 reps of 3 minutes, 1 minute with 1 minute recovery between each rep. I was between 4:05/km and 4:10/km for the 3 minute reps (6:34/mile to 6:42/mile) and 3:54/km to 4:07/km (6:16/mile to 6:37/mile) tor the 1 minute reps.


#thisgirlcan #thisgirlruns #runner #running #runnersofpixelfed #pixelfedrunners #ukrunchat #womenrunning #coros #strava #yourruns #unicornforlife #sixstarfinisher

Second session of the day... warm up (in the heat) - 5x200 / 200 float ibt - cool down... 🥵 enough for today... 🥳 #running #effortlessrunning #Phuket #tracktuesday