Tuesday (Faster) Tempo Time.

A 5k warm was the go to begin today’s session before deciding to knock out 2 x 3k efforts, Although I wanted to try to push the pace I didn’t want to ‘kill myself’ at the same time with the purpose of working more of a tempo pace.

I’ve got 2 different 3k paths marked out within Centennial so thought I’d do them both,

For the first rep you get a good downhill start before a flat second and the tougher climb back up to the café for the 3^rd kilometer.  Happy to work around the 3.42 pace to stop the clock in 11.06, although I’m not so sure it was tempo pace as suggested. A couple of minutes break then it was over to route 2 and the 2^nd effort, again felt I was moving well and just tried to keep it relaxed and as comfortable as possible. Came home even quicker in 10.51 (3.37s) but was working hard over the final 500m for that time.

A further 3ks cool down to bang out a pleasant 14 for the morning and it was coffee and toasted banana bread time all by 8.30am ……..Happy days and saved me a couple of hours trek into the City at lunchtime.

The banter has started up big time as mentioned yesterday for the upcoming Churchill /Sands Cup on Sunday, and it appears that Irish Captain Enda has already shown signs of ‘cracking’ under the pressure of trying to wrestle the Cup from English hands, Tells me now that he may be injured (that’s normally a sign he’s in best form and will run a PB) and even phoned me ranting on about English dirty tactics that reminded me very much of footballer Kevin Keegan  who famously lost it in a rant against Sir Alex Ferguson in the 1996 Premier League title race.
Read more: http://www.dailymail.co.uk/sport/football/article-2281142/Kevin-Keegan-evokes-infamous-rant-Manchester-United-boss-Sir-Alex-Ferguson.html#ixzz31YwAcPBS

The English are not without injury concerns either but we won’t be airing them for all to see and will just get on with the job or trying to get the sought after trophy back in its rightful home ……..Tommy Highnam work office.

Will be back out in the morning for an easy 12ks and then will just back right off for the rest of the week to try to freshen up for Sundays run.

Cheers