Thursday Saturday Sunday

Did 4 laps for the first time Thursday - set out steady, but felt ok so the pace quickened.

6.8 miles in 47.37 = 7.00 miles so really chuffed at what was just to be a steady run.

splits - 7.19; 6.53; 7.01; 7.10; 6.49; 6.41; 7.10

so really pleased - steady, not tailing off at all.

No time friday for run

Sat 3 laps in 38++ so just a jog.

Sunday 4 laps in 48:04 - jogging again so not too bad - no garmin but that must be about 7.03 min miles.

Just really nice to be getting out relatively regularly, though I am a long way off times of a year or two ago.

Quite a few signed up for nottingham 1/2 now - must enter myself!

Weekend off

Nothing since thursday - working friday, wedding saturday (Alastair & Ros - lovely do!) parents here looking after Lucy until Monday.

Went out Tuesday evening - 3 laps, no garmin

36:14 = 6:54 Miles

was really pleased at the time as I thought my recent best had been 37:31 but turns out it was 36:31!!!

Still it is an improvement.

Day off today as lots of jobs to do.

Plan a steady 4 laps tomorrow

Podrunner music

Tried a podcast of running music - podrunner.

OK Meant to go from 140bpm to 170bpm.

not that easy to keep to a rhythm!!

Anyway 3 laps, as yesterday, but not pushing today.

5.22 miles, 37:20 = 7:10 min miles

splits :  7:08; 7:02; 7:08; 7:27; 7:00; 7:22

So relatively steady - just really need to get miles in my legs.

3 laps with music

Stepped up to 3 laps, and programmed the ipod with some running tunes.

Think the music helped with the pace, but can't find decent earpieces to fit my ears. Seem to spend half the run fiddling with the earphones!

Anyhow

3 laps

5.25 miles

36:31 = 6.57 miles

Splits 6:59; 6:48; 6:52; 7:05; 6:55; 7:30 (.25 mile all uphill!)

So really pleased on two accounts

1. sub 7 minute miling straight off for 3 laps

2. really consistent pace. Perhaps the music helps.

Plan is to keep the steady runs being 7 min miles for a few weeks then build in speed sessions. 

7 min miling

Decided my aim is to 7 minute mile each distance at least once before I step up a lap of my circuit.

Yesterday 2x Forest fields:

27:21 (No Garmin)

Today 2 x Forest Fields:

26:59 (3.86) = 7:00 Miles!

6:44, 7:00, 7:13, 7:01

So pleased on 2 accounts -

a. 7 minute miles maintained for 3.85 miles so can step up to 5 miles

b. picked it up in the last mile!!

Still not exactly negative splitting!

Rain

2 laps of forest fields

3.87 - 27.49 = 7.12 miles

Splits are

7:09; 6:55; 7:22; 7.23

So slower start - good, but not hanging on in there yet!

Lots of solid steady runs planned for next few weeks

Majorcan Holiday

Been in Majorca for a beautiful week in the sun.

Didn't take garmin, so don't know distances, but ran same route 5 times... I guess approx 4 miles:

Times:

31:19

30:12

29:42

29:03

29:03

So very pleased with improvements. 

1 round of golf in hot sun but with buggy, so not really exercise!

Been out today 2x forest fields

3.83 on garmin

27.20 = 7:09 miles so definite improvement on 2 weeks ago.

Splits are 6:53 7:04 7:09 7:32

so back to my old ways of starting too fast...

New aim is to really concentrate on negative splits.

Really pleased with progress - 6 minute miles are not out of the question!!