So I slackened off a little last week and only managed 2 runs, skipping my interval session just because it didn't really fit in anywhere convenient in what was a pretty hectic week, also no worries to have a run off when you're not really training for anything specific!
This last week however I did manage three new-classic local runs:
- Run 1 - 10K 'long' run out and back in Ramsgate
- Run 2 - 5K short 'pace' run out and back in Ramsgate
- Run 3 - 4Ks interval training.
I parenthesise 'long' and 'pace' above as these aren't that long or pacy, yet!
Monday - 10K 'Long' Run
I was up for this on Monday - I headed out reasonably early for my longest jaunt out in 18 months and I enjoyed myself!
It was a nice sunny day - perfect temperature of around 14 degrees in the mid morning and not too windy.
I just ran 5Ks along the coastal path, then turned back and came back.
My legs started to get a little tired 2Ks from the end, but I guess that's just down to my lack of distance running recently.
Otherwise I enjoyed this a lot!
Wednesday - 5K short out and back
This is now my standard 5K Run when in Ramsgate, it's a slightly slower pace than the one I did on the flat a couple of weeks ago but I had to stop to do a shoelace up this time and even though I pause Map My Run during this it still adds on a little time, and a few more twists and turns on this route and it makes for an inevitable slower pace! Oh and there's more elevation.
So in short, it's pretty much the same pace as last week once you factor in all of the above which is FINE!
Saturday - Intervals
I wasn't feeling this on Friday so I headed out Saturday a.m. in the rain for a quick interval session....
I opted for fairly short intervals this time around as I was feeling a bit tired, but I still managed 6 100 -200 metre proper fast bits, so that's at least 1K of going fast and my pace was OK during the fast slots too!
Running - next week's plans
It's hard work getting back into running and harder fitting it around being in two places for different halves of the week so I'll be happy if I can just keep up the Miles for next week.
I might hold off on increasing the long run distance and instead add on a longer warm up to both the shorter runs, I feel I benefit from a gradual-in, and 10Ks feels long enough ATM.
I might have to join a gym for the winter period too, I can feel that the weather might be a bit of a challenge going forwards!