20M double; medium-long tempo & recovery run
15M am incl miles 3-14 at 6.10-5.45-5.30-5.20
5M pm recovery run
This session has become my regular second session of the week. It was the one that gave that bit extra last year ahead of the Great North Run. This was my second timed one of this block of training. It wasn't my best. I took ages to get going properly. My legs were so heavy I really wanted to ditch out of it from before I got up. And they felt just the same through the early miles.
It was only after about 8 miles that I could cruise at under 5.40 pace. The last 4 miles were good, at 5.30 and then 5.20 (the final K, this week into the wind).
It's always a bit of a mental battle, but the rest of the day seems like a breeze once it's done. And I'm a big fan of a porridge-Bircher muesli-energy shake breakfast.
My evening run felt like crap until I was distracted by the torrential downpour that engulfed me from Regent's Park to Gordon House Road.
15M am incl miles 3-14 at 6.10-5.45-5.30-5.20
5M pm recovery run
This session has become my regular second session of the week. It was the one that gave that bit extra last year ahead of the Great North Run. This was my second timed one of this block of training. It wasn't my best. I took ages to get going properly. My legs were so heavy I really wanted to ditch out of it from before I got up. And they felt just the same through the early miles.
It was only after about 8 miles that I could cruise at under 5.40 pace. The last 4 miles were good, at 5.30 and then 5.20 (the final K, this week into the wind).
It's always a bit of a mental battle, but the rest of the day seems like a breeze once it's done. And I'm a big fan of a porridge-Bircher muesli-energy shake breakfast.
My evening run felt like crap until I was distracted by the torrential downpour that engulfed me from Regent's Park to Gordon House Road.
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