Weekly Running Update

Last week was the first week I've done three proper runs in about three months - back to my three classics:

• Monday - longer and slower (but still only 5K)
• Wednesday - 4Ks worth of 'held back' intervals
• Friday - 4K actually reasonably fast.

I can feel my groin injury starting to nag a little, but it's still manageable. If it persists I might engineer a three day break between one of these runs in a future week.

I'm holding back deliberately, graducally building back up - it's now upping the speed, then in a couple of weeks it's time to start piling on the miles!

I track most of my runs with Garmin, which auto uploads to Strava.

Weekly running summary:

• Total kilometres this week: 13 (not including warm ups)
• No. of runs: 3

Monday's Run - 5K slow

Compared to last week's run

You can see I picked up a bit of pace, which was intentional - 4.40s is pretty good for me for a long run - the plan is to extend the distance and maintain that 4.40 something pace!

Wednesday's Run: 4K held back intervals

Nothing too stressful here, I ran my usual circuit, but just did 500 slow, 500 faster, the intervals deliberately no faster than my 4K 'fast' pace.

NB I did add on 1.5Ks from last week's run, so I am picking up a bit of distance!

These will eventually become ferocious 400 intervals.

Friday's Run: 4K 'fast'

I've been feeling pretty good the last couple of week's so I decided to up the pace faster than I intended. My aim was to pace as follows:

1. 4.35
2. 4.25
3. 4.25
4. 4.20

And am I a pace genius or what:

I mean, overall, I am BANG ON!

It was quite gratifying that this felt like I'd had a run, at last!

Compared to last week's run

Next week's plans

Rinse and repeat - final week next (now this) week of building up speed, the from the week after it's upping the distance on that Monday run!