Weekly Summary
Distance - 43.04M
Time - 05:32:11
Started the week feeling very fresh and was flowing very well during sessions. A slight niggle with my right calf seems to be coming and going so I erred on the side of caution and didn't perform any specific/planned work outs this week. Difficult to get in the length runs I would like towards the end of the week due to other commitments but already knew it would be like this. Finished the week off with some beautiful weekend runs! Overall pleased with the progress.
Monday
PM - Steady run around Ashford from the office. Haven't felt this fresh for a couple of weeks which is surprising as my mileage has been increasing recently. Went out with the intention of being an easy run to start the week but found my self pushing on at various points. Not a bad thing by all means but did have to concentrate to rein it in now and again!
Dist: 7.77M Time: 57:34 Avg: 07:24/mile Elev: 225ft
Tuesday
PM - Club run @ FRC - Group of us did the 'Winter 9' course. Ran at a decent tempo throughout with some more 'determined' efforts being thrown in over certain sections. My aim was to up the tempo slightly on the inclines Speed on the hills has seemed to be an area of weakness in the past. Seemed to be flowing pretty nice again tonight. There's something with this atrocious weather at the moment which I find quite energising! Pros and Cons I guess.
Dist: 9.75M Time: 01:11:20 AVG: 07:19/mile Elev: 584ft
Wednesday
AM - Very gentle run around Hawkinge this morning. Feeling a bit tired after last night's run. Calf feeling a bit sore. I'm a firm believer to respecting slight niggles and pains. Too many times in the past I have ignored them and pushed on through, resulting in coming out the otherside worse off! Better to have a an easy session or rest day here and there to help heal rather than run through and wind up at the end needing a couple of weeks off!
Dist: 3.03M Time: 25:57 AVG: 08:33/mile Elev: 59ft
Thursday
Planning to go out this evening straight from work to watch Beth Orton so took gear with me to work with the hope of a lunch time run. Managed to get out for an hour which was good. The quality of the run was good. Did a 5 mile loop from the office taking in the majority of the Givaudan 10K route. Took the first mile quite steady planning to keep an easy steady pace however I seemed to be running quite freely. Miles 2,3 & 4 averaged 06:30/mile. Was chuffed to have got a bit more of a work out in than planned!
Dist: 5.00M Time: 34:20 AVG: 06:52/mile Elev: 120ft
Friday
Had planned on an easy session this morning but didn't get in until late last night after gig. Got another late night planned tonight with babysitting duties so decided to have a complete rest day. Call me lame, I don't care :-)
Dist: 0.00 Time:00:00
Saturday
Beautiful run this morning. Up nice and early and out the door with the mercury at -1...soon warmed up however! Bit icy on stretches so had to watch footing, particulary on the sheltered lanes on the higher ground. Kept pace under control and very comfortable throughout. Calf felt fine! I'm inclined to think that had I not taken yesterday off, it would have been giving me grief!
Dist: 12.02M Time: 01:33:57 AVG: 07.49/mile Elev: 741ft
Sunday
Another bright and early run once again in sub zero temps! Beautiful morning! These are the type of runs that set you up perfectly for a good day ahead. Keeping it nice and easy agin this morning.
Dist: 6.27M Time: 49:03 AVG: 07:49/mile Elev: 437ft
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