First Tempo Run

7th October
I bought a book called Run Less Run Faster.  It has been a great read so far.  It put forward plans for running 3 times a week with 2 cross training activities also and states that this will improve you overall fitness and in turn you finish times, while reducing the risk of injury.

This seemed like the book for me given my injuries lately.  I'm just going to use some of it now but will put it completely into practice after the marathon and see where it gets me.  I decided to go on a tempo run and as I didn't have any 5km race to inform the pace I should run at I assume my 5km pace would be at around 24 minutes and ran my tempo according to that pace.  2km slow warm up, 5km tempo and a 1km slow cool down.  All in all it was a lovely run and even better was that my legs are still responding well.  Not long to go now.  2 more runs to fill you in on but I'll do that tomorrow.

Downpour

5th October
I've been keeping the mid-week runs small so as not to tax the legs too much, but I've have been adding an element of speed to them also.  This run was no different.

What a day.  I left work for a small run and the sun was out.  I was 400 metres into my 2.4km loop when the heavens opened and it just poured down.  When the first loop was over I was so wet their was no point in stopping so I went for another loop running one of the kilometres at speed, 3:50, under 4:00 again.  Happy days.

Half Way There

2nd October
This day I went out with the aim of running as long as I could.  I was still in recovery and hoping to put in a  good showing.  The marathon is fast approaching and if I could not manage a good distance I knew it would be very difficult for me to be ready in time for the big day.  I decided to run in blocks of 5kms.  After each 5km I stopped and stretch out the legs and Achilles.  No harm in being extra cautious.  All this care must have worked as I ran over 21km went I finally stopped, not bad at all.

A Little Speed Work

I've been away a while but I've still been running.  Here is what I've been up to lately, (A few quick, small posts)

28th September
Coming off the back of 13km without pain I decided to run a small 4km run with the 3rd km as fast as I could manage.  Out the door and running from home I took the first 2km nice and slow averaging 6:20 a km and then I hit out for the 3rd km running it in 3:47, the fastest I've run a kilometre yet.  I was over the moon at breaking 4 minutes a kilometre for the first time.