Fat man leading the way by digby8

Its been a wierd week, we've lost the MD in my company for him to "pursue other interests" - now there's a phrase!  The interim manager has been round meeting everyone to mixed response so work has been very forced.  I am in an am-dram society and our play has been on all this week so I have been supporting the cast and joining them for a post performance snifter most nights.... Play great, lack of sleep and decent eating habits bad.......  Oh well, I'm still around the 14-9 marker so 5 pounds lost since Dublin.

This week has seen 2 runs and a gym session, the first run proving that the legs are still slow only just squeezing under 50 mins for five miles due to a half mile sprint finish - and we felt like we were running fast.  The second run I did on my own and decided to fartlek a bit to try it out. 

• first quarter mile 10 min pace,
• next 0.75 8 min pace. 
• next mile 10 min,
• next mile 9 min,
• next 0.25 8.30 min pace,
• next 0.5 9.30 pace,
• last 0.25 flat out (7 min pace).  

felt good, felt stretched but not battered so fingers crossed using this will improve my speed.

The gym session was a killer, due to laziness Kristian decided that he could give me a beasting.  I had come in 30 mins earlier and had already done 15 on the cross trainer and 15 mins treadmill at 11 kph.  Lets do "a bit" of cardio after checking my plans and recent run.  For the record, 40 minutes of sprint training is NOT "a bit".  The worst was sprint to other end of the hall, turn then catch a tennis ball - failure = 5 press ups at the end (then sprint back pass ball and sprint out again x 5).  The last 4 sets saw me doing 50 penalty push ups......  Then he took me to the grappler to kill me off (seated rope climbing machine), but I survived and staggered 20 mins on the treadmill to cool down - Boy have I ached since.  Well, next post will be after the Wesham 10K where I am hoping to get close to a PB!