Monday 11th July
Another steady walking session at Preston Park with Cam and new recruits Tim, Fi, Pam and Lee.
Tuesday 12th July
Met up with Joan for an early morning walking interval session in Shoreham. After a 10 minute warm up we did 8x2minutes efforts with 1 minute recovery. The first six efforts were tough going on the gravely off road path along the River Adur. I was much happier on the final two intervals when we hit the tarmac and my pace increased. This followed by a 10 minute warm down and a bit of light stretching.
Thursday 14th July
My fast run on my Stanmer Park/Horsdean lap. I decided to push the pace once again to try and beat last weeks pb time of 34:50. I finished up feeling strong and very happy to have shaved off a bit more time 34:35. After this I did a 10 minute steady walking warm down on my treadmill. Legs feeling good - no problems to report
Saturday 16th July
Another Hove Park walking interval session of 3x1km before the Parkrun. Met up with my running friend Isobel for the early morning efforts. The first one I took reasonably steady in 5:17 - I didn't want a repeat of last week when I was feeling sick from pushing on too quickly. The next two were much quicker 5:04 and 5:00 (pb) to finish.
We then had a 15 minute break before the start of the 5km Parkrun. I set off hard but felt very tired. My pace was down due to the earlier interval session. I worked hard and felt that the race resembled the last 5km of a half marathon when you are feeling the distance and struggling on. My overall time was 27:02 which was 30 seconds faster than last week (splits 7:03, 17:02, 27:02). I was pleased to have improved on last week and pleased to have been able to hold a consistant pace for the final lap (last week I dropped 30 seconds).
Sunday 17th July
Went out with Henry for a brisk run in Stanmer Park. We ran up to Old Boar Corner then ran the perimeter lap of the park before heading home again. I have some fond memories of this perimeter lap when Sweder and I did the crazy 2 lap snow run on this course in Jan 2010 in readiness for the Almeria Half Marathon.
Total distance of my run today approx 7.5-8.0 miles in 1hr 3mins.
