K reps and loads of miles

23M - double; recovery run & mixed speed and medium-long run
5M am recovery run at ~6.45min/M with pack
18M pm incl 5x1K at 3.04-3.06 (5min/M) off 60s, strides and medium long run

In the build up to London I ran a few of these sessions where I combined speed work with a longish run home. I was keen to get in some good miles this week, so figured I'd give it a go.

The speed bit of the run was a real cracker. I was feeling pretty sluggish before the warm up. But by the 2nd set of strides, I could tell my legs would be ok. We ran the reps on the grass near the Hub at Regent's Park and I managed to hold 5.00min/M pace through all 5 off 60s. Better than I've managed before.

And what was almost better was that the longer I ran home, the better I felt. I didn't go at it too hard, but finished at about 6.00min/M pace (with my pack). The run as a whole was 18ish miles. A good day.