Back to full energy

24M - double; recovery run & fast and slow medium long run
8M am recovery run at ~8.15-6.30min/M
16M pm medium long run alternating fast (5.20-5.30 equivalent) and slow

After a couple of days of feeling sluggish after the Dartford Half, I feel really good again today. Sometimes I wonder if it's just that I feel much better running fast than running slowly. I don't know.

I ran the first half my morning recovery run with Yasmin (on her way to work) and then pealed off and headed back home alone.

My afternoon run was fantastic. I felt right back on it. I ran loops of Brockwell Park, alternating between fast (for a mile, taking in the hill) and slow (for the remaining 0.7 of a mile, along the flat). My aim was to run the fast miles at 5.30 pace. The hill slows things down a bit and I came out running my miles in 5.34-5.41. I reckon that puts them in the equivalent of the 5.20-something range. The slow sections were at 6.30-6.40 pace.

I got stronger as the run progressed. And added to that, my calves were absolutely fine. I was niggle free.