Attack

Friday 23rd April 2021 - 5x1k repeats alll up 10k

All good - went well 

Had a cycle yesterday (27:40) & before this I had what ended up being 3 rest days (due to not wanting to run & also had a slight injury (tender lower right calf - I genuinely couldn't have run on it even if I wanted to on Mon or Tues - I knew - ah crap - it won't be till later in the week now until I can run again!) 

run to the road 6:40mins (slow jogging)

Return jog - real slow & really enjoyed it!! 14:30

Splits:

3:45 (real easy)

3:55 (very easy)

3:56 (fairly easy)

3:59 (quite difficult)

3:55 (quite easy)

I think it's time to aim for 3:50 splits from now on as this session tonight was very very easy overall (thankfully!)

Before I do this though I ought to decrease the rest period between the reps to 90 secs & see how hot I am then! as taking the 3 min rests I have been taking is completely cheating/taking the biscuit.

running at this pace 4min/kms I find now to be very easy really - it's just stringing them together then as I have done now at 19:30 5k PB.

I am ready for sub 19 5k running absolutely no problem - I am a bit of a better runner than I perhaps realise at this moment in time, so I need to step this up.

I ought to try to do some all out sprints too for 1k & see how fast my 1k time is!! try to go for 3:30 - I can certainly do this as I have done this during 8k races before so lets try to go sub 3:20?

Who knows - as long as we continue to have fun with it that's all that matters :-) 

I'm doing 19:30 5k's off of 10-15 miles a week training - this is rather impressive - as I noted previously raising my mileage to 30/week doesn't seem to improve my overall performance really - imagine the pace I could go at with 40+ miles (following the general consensus that higher mileage yields better results etc - I could be alot better really (i.e. easily sub 18 mins etc).

However, perhaps it's just me but I notice I am getting fatter - not in terms of overall weight - I am hovering about 83kgs (& have been the past 2 years - (I was around 86-88kgs in Sweden when I couldn't run due to the adverse weather & excessive eating & high stress etc)) - so the weight is consistent however I really feel I have a full proper spare tyre around my gut now - it really bothers me but not enough to go the hard intensity workouts to cut the weight & get really fit. I'd rather be fat I suppose - but I would love to lose it but I guess I love them carbs more... Good god, when will I learn the real value in discipline - I go through stages of having excellent discipline but it tends to be temporary enough. As I get older I am getting better though I think - & certainly alot stronger as a runner every year!!! 

It will be interesting to see how my running goes when I start teaching in the fall.