9 to Stratford

9M am steady run

I ran to Stratford again this morning to get a few more miles under my belt (and to get me on my way to Romford). I took it steady with a heavy pack.

Shorter reps

6M double; recovery run & rep session
3M am recovery run
3M pm incl 8x400m reps off 45s jog

I wanted to squeeze in another rep session this week, so I went for it again this evening despite my legs feeling pretty heavy.

The reps were shorter and felt like good training for my sometimes sluggish legs. The first of the eight reps was more like 800m, but the rest were close to 400m.

600m-1K reps

6M double; recovery run & rep session
3M am recovery run
3M pm incl 5x600m-1K reps off 60s jog

My legs were full of life again. The reps were a bit variable in length as a result of traffic and traffic lights. I have more of a sense of my pace after Monday and as a result I felt pretty happy with the pace of my reps.

Easy

6M double; 3M recovery runs x2

My legs are a bit tight after the race. And my sides are too (a novel place to lose fitness). I just ran gently to stretch my legs.

A flippin race!

13M incl 10K race in 32m44s

I raced the Bupa London 10K today and really enjoyed it. I can't tell you how much I LOVE to race!

I had an elite spot (somehow), so the warm up etc was enhanced by the fact that Mo was sitting on the floor pinning his number on next to me as I pulled on the Highgate stripes.

I had pretty low expectations after 3 months of 30-miles-a-week-4-or-5-days-a-week training. So 32.44 felt like a real bonus. I ran rubbish splits though - I felt great at the beginning but could feel the pace from about 3K and was definitely slowing by half way (16.00 dead). By the end, my lack of miles was really coming home to roost. And my sprint finish pushed me into a post-race vom - something I don't remember doing since I was an unfit but eager schoolboy.

I reckon 32.00 is within my reach at next week's track 10K I'm going to make my maraca now

Longer!

9M am steady run

I was at clinic in Romford today, so I took advantage of my journey's needs and ran along the canal to Stratford. In the rain.

Tempo

6M double; recovery run & short tempo run
3M am recovery run
3M pm hard

As per usual. Traffic lights favorable, which meant it was pretty much flat out the whole way.

Reps

6M double; recovery run & rep session
3M am recovery run
3M pm incl 5x800m-1K off 60s jog

The usual route home but with slightly longer reps. I felt pretty good despite a fair amount in my pack.

Steady

8M double; recovery run & steady run
3M am recovery run
5M pm steady run

Busy day. Finishing in the City, so my evening run was a little bit longer (but not much).

Yet another short tempo

3M pm short tempo run

Baby duties this morning, so I just ran once. Another short tempo session home. Not quite as lung busting as Friday, but decent.

Another short tempo

8M double; recovery run & short tempo
5M am recovery run
3M pm tempo run

I extended my morning run a little on the Heath this morning. Parliament Hill is unfamiliar territory right now and felt hard.

I ran hard all the way home with barely a pause required by the traffic lights and crossings. It was about the best short tempo I've managed. Absolutely spent.

Reps

6M am double; recovery run & rep session
3M am recovery run
3M pm incl 5x800-1K off 60s jog

My reps turned out a little longer today because I had longer waiting standing still at traffic lights rather than jogging.

Marginally longer

9M double; recovery run & steady run
3M am recovery run
6M pm steady run

I had a meeting across town this afternoon, so took advantage of the longer journey to extend my evening run - at a steady pace.

Reps

6M am recovery run & reps
3M am recovery run
3M pm incl 5x800m-ish reps off 60s recovery

I was back in the groove today and felt really good on my evening reps.

Recovery runs with a cold

6M double; recovery run x2
3M am recovery run
3M pm recovery run

I have a cold, so I ran easy.

Tempo-ish

6M double; recovery run and kind of tempo run
3M am recovery run
3M pm tempo (except for traffic lights)

Easy

6M double; recovery runs x2
3M am recovery run
3M pm recovery run

My legs were tired and a bit tight (in my calves), so I kept it easy today.

Reps

6M double; steady run & short rep session
3M am steady run at ~6.15min/M
3M pm incl 800m-ish x5 off 60s jog

Surges on the way home

6M am double; steady run & 3M surge run
3M am steady run
3M pm with 0.5-1.5M surges (between traffic lights)

My run home would have been one long tempo effort had it not been for some ill-timed traffic lights. So it was more of a surge session.

Tempo on a Friday

7M double; recovery run & short tempo run
4M am recovery run
3M pm tempo run

A good end to my working and running week. My morning run was super-gentle (though partly with three kilos of lamb in my rucksack). My evening run home was hard and without almost a single pause for traffic lights (thanks to good fortune rather than foolhardiness). The week has had a decent shape training-wise within the constraints of my current pattern. I managed a tempo run, a surge session and two reps sessions, sandwiching a longer run.

Reps on tired legs

6M double; recovery run & 800m-ish rep session
3M am recovery run
3M pm incl 5x800m-1K hard off 60s jog

Slightly longer reps today. On slightly more tired legs (12 miles yesterday was more Thant hey are currently used to, pathetically).

A bit longer

12M double; recovery run & longer recovery run
3M am recovery run
9M pm recovery run

I put in a few more miles today on my way from work to give a talk across town. Nice.