The second session of the week was set for a 9:30am start at McCarkiss HQ, until tragedy struck and McCarthy had to abandon the session. A difficult time for McCarthy but insiders have been able to confirm that the MCKEP athlete was unable to partake in the session having confirmed at 6:20am that he was ‘worn out’.
The rare sight of sunshine, and notable lack of horizontal rain enticed Simkiss out onto the roads to complete the session alone. A target of 4 sets of 1mile at Marathon Pace (5:42/mi), rolling immediately into 20seconds of Half Marathon Pace (guesstimated 5:25/mi) and 400m recovery jog sounded easy in comparison to recent sessions, but given Sicknote Simkiss’ recent step up in mileage to something nearing that of a Marathon training plan it didn’t turn out to be as plain sailing as hoped, although target paces were hit throughout the session it certainly wasn’t easy.
After a 4mi easy jog warmup, the quality portion of the session unfolded as follows.
|Rep:||1mi @ MP||20sec @ HMP|
|1||1mi @ 5:38/mi||21sec @ 5:07/mi|
|2||1mi @ 5:39/mi||22sec @ 5:23/mi|
|3||1mi @ 5:42/mi||26sec @ 5:33/mi (distracted by horses)|
|4||1mi @ 5:39/mi||23sec@ 5:23/mi|
And 4.4mi Easy run to finish the day’s training.