Weekly Running Update - Back to the Track!

So I managed the first week of what is now my new current standard running routine....

2 interval sessions on the track and then one easyish run - this week that was the good old Park Run, run at a slower pace than my usual, which was fine!

The intervals were still building up following my return from injury, I think my left thigh is OK - it feels a little tight still, but i think this is just basically a new week spot to watch, nothing re-injured, but something to keep an eye on for sure!

Run 1 - Monday intervals....

• 1K warm up at 4.40
• 800M warm up at 4.30
• 800M at 4.20*2
• 600M at 4.10 or faster *2

Overall this felt pretty easy, I was holding back on account of the leg, basically all OK!

Run 2 - Thursday intervals

• 1k warm up at 4.40
• 1K warm up at 4.30
• 1K at 4.20*2
• 800M at 4.20 or faster!

This was a bit tougher, felt a bit toughher mainly on account of my having had 4 beers the nght before and only 5.5 hours sleep.

That in mind I am quite happy with that....

Saturday's Park Run

I thought I may as well do the Park Run - i did it in just under 28 mins, which is kind of easy0ish for me - 5 mins slower than what i'd call fast these days which is acceptable.

I got chatting to the 29Min pacer half way around and apparently you get treated as both a volunteer and a participant if you wear a pacing bib, I might just do this in the future and this way it would help me run a slower race, keeping it easy!

Next week's plans...

I need to up the intervals pace - first stage is...

• 1 K warm up at 4.40 to 4.30
• 1K at 4.20 *3
• 1K at 4.15 or faster

Maybe, i might drop the last two to 800M intervals for the first session, given that I am effectively making one harder anyway...