Two runs in the last week, one 4K 'fast' run on Saturday and then one '5K' long run today - I just ran them slightly faster than the previous fast/ slow pair, and added in an extra 500 metres to my warm up today, I don't track the warm ups.
I track most of my runs with Garmin, which auto uploads to Strava.
Weekly running summary:
- Total kilometres this week: 9Ks (plus 1.5Ks worth of warm ups)
- No. of runs: 2
Saturday's Run - 4K 'fast'
4.52 average pace is as fast as I've run since I injured myself - I ran the first KM easy, then aimed for a 4.45 average pace for the last three - you can see I overdid it a bit for the 2nd KM - precisely what I didn't want to do, then perfect for KM 2 and I upped the final KM at the end a little.
I'm sure my watch told me something a bit different?!?
I'll take this down to a 4.40 average, then down in 5s to 4.30 and maybe hold it there for a while, while I work on increasing distance elsewhere.
Tuesday's Run: 5K 'slow'
The challenge here is to try and keep it slow, I'm intending to keep it at 5Ks and naturally get faster - I think around 4.40 is a pretty natural pace for me, and once I'm there, I'll increase the distance.
Next week's plans
This week is my last week of two runs, I'm pushing it back up to three on Monday/ Wednesday/ Friday for next week.
From next week it'll be:
Monday - 5K slow - will eventually be my 10K + long run.
Weds - 800 metres - new run - building this up to my interval sessions eventually
Friday - 4K fast, will eventually be the park run.
My groin feels OK, I just need to watch it!
I might just make it back up to a proper training schedule by September - I hope so September is one of the best months for running there is in terms of the weather.