2 for 1

No blog for a few days so here's the catch up.

On Friday I did an easy 4 miles. Nothing more really to say about it.

On Saturday I didn't run. I wanted to but I was allowed a day off and I had a head full of cold so I thought it wise not to run.

Sunday's run was a bit different. Firstly, it was my weekend to work so it makes the long Sunday run more difficult as I usually run in the mornings at the weekend. But this Sunday wasn't a long run, it was this:
A 1.5 mile jog warm up.
A 10k race.
A 1.5 mile jog cool down.

I made the mistake of jogging along the canal path in the wrong direction. Instead of along the tarmac path I jogged the grassy path, which was just so muddy and wet. I was fine jogging along it but as for running..
After the jog I turned around to race. Not an actual race but a run at race speed. This is never easy on your own as there is no one to encourage you or trying to catch you. The mud didn't help either. After the first 2.5k I was back on the tarmac and it was easier and so after 5k, instead of turning around I continued for a further 3k, turned around and did the last 2. Then completed it all with another jog, avoiding the mud.

The run time was a little disappointing at over 46 minutes for a flat 10k but it could have been worse. I have a feeling all the "races" I do in the training are going to be on my weekends to work too so I won't be able to do real ones.

Here's the schedule for this week. Top line again.
 

	MON	TUES	WED	THU	FRI	SAT	SUN
Sub-3:00	5M easy	8M - 1.M jog, 6M fartlek, 1M jog	10M slow	6M - 1M jog, 4M brisk, 1M jog	4M easy or rest	6M steady offroad or parkrun	16M slow
Sub-3:15	4M easy	7M - 1M jog, 5M fartlek, 1M jog	9M slow	8M - 1M jog, 3M steady, 3M fast, 1M jog	Rest	5M easy or parkrun	16M slow
Sub-3:30	Rest	7M -1M jog,5M fartlek, 1M jog	8M slow	5M steady	Rest	4M easy or parkrun	15M slow
Sub-3:45	Rest	6M - 1M jog, 4M fartlek, 1M jog	6M slow	5M steady	Rest	3M easy or parkrun	12M slow
Sub-4:00	Rest	6M - 1M jog, 4M fartlek, 1M jog	5M slow	5M steady	Rest	3M easy or parkrun	11M slow
Sub-4:30	Rest	5M - 1M jog, 3M fartlek, 1M jog	5M slow	4M steady	Rest	Rest or parkrun	10M run/walk
Sub-5:00	Rest	1M jog, then 8 x 400m at 5K speed with 200m jog recoveries, 1M jog	Rest	7M easy	Rest	3M parkrun or fartlek	11M run/walk
Get You Round	Rest	45 mins: run 3 mins, walk 1	55 mins: run 3 mins, walk 2	Rest	55 mins: run 3 mins, walk 1	Rest	2 hrs 20: run 4 mins, walk 2