2017 reflections ...

[OutAlongTheRiver]

Think I may have found a way to keep up the mileage while working. Russell Square (just outside my office) provides good 600m loop. And I tried the 30/20/10 training approach (have toyed with it before). 30s jog, 20s pace, 10s sprint, repeated 5 times with 2m30s jog in between sets, 3 or 4 sets. See eg:

https://www.runnersworld.com/peak-perfor...ve-results

I have seen this criticised (since the original research base was on people who had not done speed work, so of course their speed increased)

But for me it's a nice way of keeping focus on what otherwise would be a (boring) 30 min run round a 600m track ...