December 2012

[Sweder]

So you're serious about sub 3:45, aren't you?

Injuries and events may yet conspire against me but being fat and under prepared are no longer acceptable.
Back on the wagon on Tuesday, back to the fat burning tomorrow.

I had an interesting chat with Cam about 'junk miles', those runs we do from time to time (I've completed a number lately) where we go through the motions, get out the door, cover and log the mileage. There's no big effort made, it's just data for the spreadsheet. Cam has been adding in speed and strength elements to all her mid-week sessions: 4 x 800 metres at 7 minute/ mile pace with 90 second recoveries, 200 metre sprint reps, Fartlek, that kind of thing. I may swap the junk runs for rest days, adding similar sessions on selective midweek runs and sticking to long, easy miles on the weekends. It's been fun running every day this month but the time has come to focus on improvement.