This last week I did three runs:
Run 1 - 5K standard fastish run
Run 2 - 4.5Ks 400 metre intervals
Run 3 - 10K slower longish run
Tuesday - 5K short run
This was my standard 5K short run, standard route and my fastest yet I think, which shows I am getting back to form, I even held back a little.
The first couple of dips are just a couple of awkward short turns on the course where I have to slow down, the last one is my going down to 5.40 pace up the last hill before the fast KM to the end, quite a nice set up!
I was especially pleased with the last KM at a 4.23 pace, although I did feel it a little afterwards, but I guess that is to be expected. I did tail off in the last 5 metres, I was fast enough!
Thursday - 400 metre Intervals
My first proper interval session in probably 2 and a half years!
I opted to run these right down on the sea front (which is paved!) rather than the cliff top walk as there were fewer people and dog walkers down below. I did the final one up on the flat atop the cliff so my final interval break was walking up the steps, it worked quite well I thought.
Back to the old classic 400s - because I was going longer and faster than I have done in a long time I held back and did 2 warm ups and then three regular intervals, but even on those I held back, it wasn't until the final one that I gave it some wellie.
3.40 odd pace for 400M pretty good, but that's with the wind behind me so slightly slower in fairness.
Sunday - 10K Oops not a club run!
I turned up at 8.00 as usual and no other club runners!
Oops, I guess the meeting was somewhere else for a change or it was cancelled, no idea TBH! But I headed out for a solo run anyway, 10Ks and I held back to compensate for the fact that I'd usually be going slower and we'd have a 3 minute photo break half way usually.
The danger was that on my own I would have naturally run the whole thing at my 5K pace, but I made sure that didn't happen and ended up with a pace pretty similar to last week's group run, just a little faster.
The wind was brutal on this one on the way back and I had to do a walking break, which fitted in with my desire to slow down anyway, so that was fine.
Running - this week's final thoughts next week's plans
I'd be happy just to repeat next week, I'm not going to look to push properly until I get back to Hereford and on familiar territory as the wind around here can ruin one's pace or give one a false sense of achievement, which I really don't like.
So easy does it, I might even do a couple of treadmill sessions, I don't like the look of the cold weather coming this week! And that wind in the cold, urrgh!