Weekly running update WB 30/09/2019 - One of my best weeks!

Three personal records or second fastest times this week, so very nice! One of my best week's running ever!

I track most of my runs with Garmin, which auto uploads to Strava, and upload my walking/ running totals via my alt account (@self-track) via @actifit.

Weekly running summary:

• Total kilometres this week: 28.5
• No. of runs: 4

(Last) Sunday's Run: 12 K 'hard' treadmill

Back on the treadmill for my 'long run' this week - grotty weather and I just didn't fancy it last Sunday!

It doesn't look too great on the image, because it was just on a treadmill, facing the wall for an hour. I set the pace at 12Ks and hour.... and ran for just under an hour at a 1 degree incline, with a few hills half way in and upping the pace slightly for the last two Ks.

I don't want to do too many of these... I really should be out doing slower longer runs, even if it is raining! This is my second one of these in row. Defo 'out' next week - think I'll aim for 14Ks.

Tuesday's Run: 6K easy

i say easy - the first 5Ks I took easy, and I'm very happy with my consistent pace for the first 4Ks and then slowed for the fifth, and then a good old blast around Castle Green for the last - my fastest on this, but then again it's the first time I've done a quick last K around here!

Thursday's Run: 5.5ks intervals

8* 400 meter intervals, but the first two were warm ups so really only 6 proper intervals.

One of these was my second fastest 400 meter time: 1.28, which doesn't sound that fast to me. Surely I can get this under 1.20 fairly soon?!?

Satuday: Park Run!

I was feeling good but set out steady - my pace, like Tuesday's run, was very steady - pretty much bang on the 4.20 mark for the first 4Ks - I actually remember around the 3.5K mark thinking ' this is a nice pace' - mainly thanks to a victim who I followed from around the 2K mark - I sprinted past him at the end, i felt a bit cruel but he took it well.

I'll be using him again as a pacer - he's in the age bracket below me and his pB is just over 20 mins - so he's an obvious candidate who'll be going for a sub 20, which is what I want.. PERFECT for me!

Second fastest time for me this week: 21.01, nicely on my strategy for improving my average time, that's three solid quick runs in a row.

Next week's running plans

A fellow park runner introduced me to a new interval training concept today:

{(10-20-30 seconds, all out- medium-slow) *5, rest 2 mins} *3

So I might have to do that on the Thursday, and move my 400 M intervals after my Tuesday run, but just do less of them.

Also I might swap my intervals to Tuesday then my 'easy run' plus 400s to Thursday.