I think I can declare myself injury free now, based on my three 'normal' runs last week, at last!
I also managed a daily yoga session every day last week, so I'm building that back up too.
I think circuits may be out for a little while, on account of my 'frozen shoulder' - I tried doing a chin up and abandoned it after putting about 25% of my weight into the pull - defo a no go!
I track most of my runs with Garmin, which auto uploads to Strava.
The exact same run as last week, but actually slightly slower than last week, only just, which is what I was aiming for - an easy first K and then 4.40 something for a pace, with a slightly faster final K.
NICE, just what I wanted from this run!
My first 'proper' round the local park interval session in ages - I did 4* 500 meter ish intervals - at something like the following paces:
My pacing was a bit ropy as you can see from the grid, so I guess that's something I've lost being out of practice, I'm sure it'll come back to me.
I was holding back quite a bit too. Might push it a bit more next week!
I'd aimed for 4.30 and three times 4.20, but it was VERY windy, so that first KM was probably a 4.30 effort, but just slowed, into the wind. After that it was a bit more shielded so I decided to up the pace slightly in the final three KMs to compensate, just about managed it.
I felt like I'd been for a run rather than a 'run' after this.
I think I'm going to hold this pace for a while now - 4.20 is a reasonable pace from which to springboard anytime for a sub 20 minute 5K.
I'm going to repeat mostly - upping to 6Ks on Monday for my 'long' run and just slightly increase the intensity of the other two.
I'm also going to experiment with breathing through my nose rather than my mouth during non intense phases - apparently it's less of an effort, and mouth breathing is only necessary when you're in high exertion, which certainly isn't all the time these days.
![Lunch Run - 20.51km - 02:16:37 [running past Lincoln Cathedral]](/assets/noimage.svg)