Speedy 1:18 by Speedy_245

Firstly good luck to all the people either running the GNR or the Real Berlin Marathon this weekend. I can’t believe a year has gone so quickly!

Nothing too eventful this week as it I am aiming for the Serpie 5k next week. The biggest problem is the Achilles which has gone ‘pop’ and is painful until its warmed up. I know I should rest it but with 1 week before a race I will struggle on as I probably will have some time off after that.

Sessions in order:

Today: Aim 5x3 minutes at 5k pace (aim 3:15’s) with 1 minute rest. In the end the wind caught me out and steady pacing did not happen. 3:22, 3:12, 3:20, 3:27, 3:22

Yesterday: Probably the best session of the year although it didn’t feel it at the time. 4x5mins with 2minutes recovery with Paul and Katie. I averaged 1500m for the first time this year which is a 45m improvement on last months session. The Achilles felt it though.

Wednesday – 16x200m with 45 sec recovery. Not really a difficult session and I probably should have pushed the pace a little more. Averaged about 34 sec.

Tuesday – 9x2 minutes with 1 minute rest. I averaged 613m which is the furthest this year. It was merrily chucking it down in London and after each rep I was wringing my T-shirt out! As there were only 2 of us I felt I could have gone further if pushed.

Monday- 2mile to Hyde Park and then met up with Orlando for a 5ish mile run at 6:15’s with no Garmin for aid. In the end we did 29:10? And 4.655 miles which equated to exactly 6:15’s

Weekend – No running

Friday – 2x2 miles. I was mean’t to do these at half marathon pace (and do 4 reps) but in the end it was more like 10k pace and I decided to quit while ahead.

On the home front. Son number 2 loves cycling now although he did have a little crash…into a post box! He also has progressed to the ‘harder’ reading books. Son number 1 had a rugby trial at school last week and is now the ‘B’ team hooker. They had a match on Wednesday and beat a local school. He also has another match tomorrow morning. The Missus and I have been starting to prepare the garden for winter, last week de-weeding and getting rid of the summer plants.

Keep up the running.

Les