After my session up in Gosforth on Tuesday I managed a lunchtime run on Thursday - lacking a bit of speedwork (track sessions seem years ago!) I decided to run some half mile reps with shortish recoveries. The pace turned out to be 5:50-ish, so slower than in my heyday but respectably brisk.
The planned 18 miler on my afternoon off never happened - a Risk Committee meeting mysteriously appeared so I wasn't able to get away til 2 - by the time I'd changed, and got up to Silsden I'd have been struggling to get 18m in, so decided to do a longer tempo type run from work. 8m is the distance if you run to the end of the runnable bit of the towpath and back, so after half a mile I put the pedal down a bit.
Wasn't really sure of the pace, but it turned out to be comfortably hard at 6:50, so I decided to do a longer MP session than of late and see how things turned out. As it happened I ended up accelerating a bit each mile, so by the end my last mile split was 6:27. A good session, but I really do have to get a longer run in this week if I'm going to hit my 18 miler by Christmas target.
Rich H had his MRI scan last week, and they seem to now know what the problem with his knee is - torn meniscus and other assorted gubbins, so it looks like a keyhole op should see him sorted. Hope so - he did amazingly well to go from non-runner to sub-40 10k boy and it'd be a shame if he let all that slip. Plus I want someone to jog round the Coniston 14 with!
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