runography

Yesterday was to be an easy run of 2 miles @ 9:59 min/mi, but the guys at work asked me to play 5-a-sides to make the numbers up to 10 and because they can’t pick teams without me, so instead, I played 5-a-sides. I have been trying to avoid the football games of late, mostly [...]

The 2nd attempt at a speedwork session and I’d say overall it went as expected. My target was set:
Speedwork
Dist: 5mi, inc
Warm; 4×800@3:42
w/400 jogs; Cool
I had said I would switch to 4×400m sections w/400 jogs, but decided to just give the 4×800 a bash and see if I’d progressed since my last attempt
Stop Press…
I have just [...]

Friday was a rest/xt day so I went off to the gym to do some weights. To warm up I decided to do a light run on the treadmill, just to get the blood flowing. Ended up on there for almost 20 mins and having covered slightly over 2 miles I thought I better get [...]