In reply to Dandan:
Hi Dan, back from the wilderness (well the off season and then Portugal) right back into the deep end this week:
Week 444
M: pm 8/9M in 55:31 felt good, went too hard
Tu: sore (see above), fly to Portugal, pm - 8/9M steady in 59:19
W: am - 5M steady in 35:08
Th: am - road session: 5 x 6min off 90 jog with the wife (5:35-5:50 miling) 9/10M total
F: am - 8M steady in 55:03
Sa: am - road session: 30min tempo (6:00 min miling) v hot but the wife was going well 9/10M
Su: am - 12/13M steady in 1:27:07 v hot!
60M Total getting back into it, a couple of sessions with the wife to help her marathon prep
Week 445
M: am - 7/8M Steady in 51:22, pm - 4/5M easy in 30:24
Tu: am - 8M Steady in 57:38
W: am - Grass Session on the XC course: 2 x (3min,4min,5min) @ 10K,1/2mara and mara effort off 1min between reps and 2min between sets. Was helping the wife out again and managed two sets plus the 3min rep on her 3rd set. 9M pm - 4/5M easy in 29:45
Th: am - 8/9M Steady in 56:24
F: pm - a run on my own, went to hard! 6/7M in 42:35
Sa: Road session (v early!). 2 x 3M loop (one at mara pace + 10secs per mile, one at mara pace) momentary stop between loops for a drink. The loop was quite hilly so found it tough. My wife was going really well (did an extra loop) and running strong so v positive
Su: am - sore! 6M easy in 46:42 hot!
68M Total and some good tempo sessions, wifes marathon prep coming together well
Week 446
M: am - 6M easy in 45:04 then fly back to UK
Tu: Flew to Glasgow & Back for work - long day! Tired
W: Tired! pm - Road session 2 x 15min tempo with 5mins jog between averaged 5:30 pace and covered nearly 5.5M on the tempo without it feeling desperate so happy enough with that. 10M total
Th: am - jog to work 2/3M in 17:54, pm - run home 5/6M in 40:20
F: am - jog to work 2/3M in 17:54 + strides
Sa: National 6 Stage Road Relays @ Sutton Park. Prefect conditions and time to see what sort of shape I was in after 3 weeks training and only some tempo running. Got put on leg 1 which is very competitive and it showed! Ran hard, it felt hard and finished 45th on the leg with 18:43 for the 5.848K (5:08 miling, the course is not flat) so happy enough but plenty of work to do! Team finished 14th in the end but we were never really in it. 9/10M total
Su: Glorious morning! Did 12/13M in 1:25:03 and body felt ok after yesterdays race
Total 48M, time to start and get my head down now for proper winter training. Also need to find some scales and weigh myself because I've put on a bit of weight and that now needs to come off!