Speedy 1:18 by Speedy_245

Last weekend after the 5kwe went back to the coast with the kids and my wifes grandmother. Not too much was completed unless you can call crabbing a sport? I was allowed out for a quick 30 minutes session before breakfast so I jogged to a grass track I know and did 2x1600m increasing the speed every 400m.I started at 90 seconds, then 85, 80 and finally 75 seconds for the first rep (5:30 mile), two minutes rest then another 4 laps but this time starting at 85 seconds and finishing at 70 seconds (5:10 mile). This session could be easily modified by you and adapted for a treadmill as well.

Tuesday was back to work and so ensued the 9x2 minutes reps but I was by myself and it was extremely windy again. I managed to average 612m which is a small improvement (in fact the furthest I have been this year…just).

Yesterday I worked from home as I had an asthma clinic. As usual they want to play about with the dosages and try new drugs but I come from the if it ain’t broke then don’t try to fix it idea. I did agree to try a new ‘drug’ and will monitor it from next week, but if its anything like last year it will make the running really poor for a while. This new ‘drug’ is a combination inhaler out goes the reliever and the maintenance inhaler. The new one is called Symbicort so if any of you have tried it let me know how you have got on please.

Today was the monthly handicap race. This was held in the opposite direction from normal (about 15 seconds slower in this direction). Again it was very windy and I ran with Paul for the first two miles before pulling away. I finished the 3.93miles in 22:23, which is my best time this year but a minute down on last. So room for improvement but things are heading in the right direction.

Keep up the running.

Les