Ten days since my last post so a quick summary of week 7 plus a bit of 8 from the 16 week VLM plan.
Week 7
Tues 8th 20 x 200m with 2mins rest after each.
Wed 9th Ran home from work. Managed only 8miles @ 8m/m as I felt knackered from the previous day's effort so picked up the rattler from Herne Hill for the last 4miles.
Thu 10th - 12th Feb - Rest just commuting on the bike to work. Trying to ride easy and resist temptation to race other cyclists who are trying to jump you. Fair game I suppose.
Sunday 13th Feb - Sidcup 10m
Fast course if on the boring side.
Finished in 66.27 which works out under 6.40m/m pace. 3mins 19secs fast than 2009 time so fairly happy with the PB but was hoping to go under 65.
I had no watch to keep my pace in check and went out hard (first 3miles in 18.40 parkrun pb territory). Suffered a thigh strain on the last lap so was just glad to finish. Immediately after I couldn't bend my leg. Now I can't remember which one it was.
Punching this time into the mcmillan calculator tells me I'm on for 3.06. .... but parkrun time says 3.16.
http://www.mcmillanrunning.com/mcmillan ... ulator.htm
Ajay, I must have missed you afterwards.
Week 8
Mon 14th - 5m easy 8m/m lunchtime effort.
Tues 15th - Track session at Ladywell. 1k efforts with rests. 7 in total. First time I've ever run on the track and much better than pavement. Well organised will do this again regardless of what I'm training for.
Wed 16th - Ran home 13miles dead @ 8m/m pace plus a toilet stop Sylv you're right about feeling the slowness after cycling for years on the same route. Felt much better after the stop and running without the rucksack helps.
Looking forward to getting out on a chaingang or clubrun soon.
Cheers
ed