Pacing was successful, Gemma got a PB and I was pleased to help her achieve it. Nearly forgot to allow her to cross the line first, but just pulled back. We ran 21:15, for a warm day that’s a great run based on her previous PB. A lot about pacing is mental, it’s hard for the pacer to know how far to push ahead if at all and hard for the pacee knowing they being expected to push hard to stay next to the pacer. Parkrun has volunteer pacers on the last weekend of each month. May give it a go next month as an official one.
Over the last few months a few of us have been trying to get some longer runs in. The benefits of these are shown across all your distances. They help you increase endurance for the long races and also speed endurance for the shorter ones. Although these have at times been a bit pushed we planned to slow it down this week. 5 of us running varying distances. The Porthcawl sea front is a stunning place. From the lighthouse out to rest bay and along the plastic walkway, back again down towards wimpy, over and around Trecco back and back through Newton to the wimpy again. Sun beaming and friendly chat. Makes you want to run forever. Need to get more brave and stick with the coast off road a bit too.
Most of my long runs are in Cardiff local to where I live. I’m very lucky to have the taff trail, castle coch, Bute park & Caerphilly mountain all within running distance. These have awesome views too, equally as lovely as Porthcawl but vastly different and a lot of traffic at times. However lots of pathways means a lot of combinations for distance and type. I quite enjoy the mountain loop I have, but not until I’m going back down it.
This weeks training has seen a visit to golf club hill on club night. 8x75secs reps, goodbye quads, session never gets easier and by the time your just approaching the start line again you hear the dreaded “30 seconds call” I was quite pleased to get all over the 250m mark. Today was bike commute, 3.5 miles in and 6.5 home. Love the bike, respite from the pounding and always feel like a kid set free. Same again tomorrow and then the special summer 3K Timetrial Thursday at estate night. Always great fun this season. Handicap approach to get everyone finishing around the same time. 11:44 in the winter version to beat.