I managed THREE runs in the last week, quite happy with that!
And back to my standard pattern: One long-ish, an interval session and then an easy 5K, but I plonked a few involuntarily easy 200M intervals onto that!
Friday Longish 8K
I've missed this route....
Not too much to say about it other than I set out at an easy pace and the point wasn't to push it too hard, just to take it easy and do the old nose breathing!
It was really very enjoyable this, I just took it VERY easy, even walked the top of the hills, just so I could avoid mouth breathing, and the weather was bang-on, a nice August late morning!
Sunday Track Intervals!
These were not so easy!
Did my usual trot up to the track, which gives me a 3K warm up and then...
- 4 times 400
- 4 times 200..
I hit another fastest pace on one of the 200 metres, only by 0.01 second per KM but that is still my best!
I think these may be the ones to go for!
Oh, I also realised that extending my stride may be something to look into to increase my pace, or not so much extending it, rather just paying attention to keeping it longer while I up my pace rather than the cadence getting faster and faster, hence doing more with each stride!
Weds London Evening 6K
I was in Londres and a busy busy day meant I didn't get out for a run until 19.00.
I honestly don't remember the last time I headed out this late in the evening!
It was a little bit grim, I could certainly feel my stomach being fuller compared to morning runs, and so this isn't something I want to make a habit of, but I was just happy to get one in and keep things ticking over.
The location was excellent... a large country park in south London, i did one whole circuit which was around 3Ks and then a few cross cutting paths for the final couple, and then bashed out some 200s...
The 5K time was OK - I think just over 25 mins, but on a new route I was dithering in places, and had to go slow for a few dog walkers in places. It being London and this being one of the largest green spaces around, it is popular!
These were a bit slow, but I was knackered... it was the evening and I had just run 5Ks, both of which were things I don't normally do!
Next week's plans...
I'm gonna play it by ear a little...
Defo at least one interval session, maybe even two, and then one long-ish, and then maybe just one easy 5K, I think aiming for four next week is the way to go, depends how hard I go on the intervals and whether my legs can take it!
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