Today’s session was dedicated to Big Ron (Hill) – 75 today the inspirational character epitomising the “run hard and don’t be shit” ethos of MCKEP.
Session 2 of week 1 was planned to be a good solid tempo effort. Given recent efforts at Bristol Half Marathon, and the pre-Bristol treadmill session of 7mi @ 5:40/mi, MCKEP scientifically deduced that 6mi @ 5:35/mi was the way forward for week 1 of the 8 week 10k training block – further analysis showed that this was in fact harder than week 2’s tempo session – but since it was already written in the training spreadsheet, it would be unlawful to deviate. After all, it’s universally understood that spreadsheets cannot be wrong.
Despite the best efforts of the backroom staff at MCKEP, the athletes were unable to secure their elite/free 1 day gym passes to Nuffield Gym in time for this session, so plan B came into effect. Simkiss had planned a route utilising a ‘pretty flat’ 6mi tempo section, with a 2.25mi warmup, and 1.5mi cool down.
Simkiss had in fact been looking forward to this session – but by usual standards, this would likely mean he would crash and burn during the session itself. McCarthy approached this session with the same steely determination as always stating “I’m not looking forward to this” and “My legs feel shit”.
As it turns out, the route wasn’t perfectly flat, and the pace was hard to maintain, Chris finding the final miles tough and falling a few strides behind. All in all though, it was a great session, especially for a ‘week 1’ session.
6mi @ 5:35/mi
2mi Cool Down
2.23mi Warmup @ 7:07/mi
6mi @ 5:37/mi
0.16mi Walk Recovery
1.58mi Cool Down @ 7:02/mi
McCarthy doubted his ability to sustain the pace in the early stages of the session, but battled through to the end of the session – although didn’t respond lovingly to Simkiss’ suggestion to rounding the 6mi effort up to 10km. An easy day now due before Friday’s long run (Week 1, session 3).