3 is the magic number.

Sorry it's been a few days since the last blog. Did you miss me?

Since I last blog I rested. For one day but a day early. I had a bad day on the Thursday and really not in the mood to run so I had my Friday rest day early.

On the Friday I ran 7 miles. This was on my normal street route as it was already getting dark when I set off and it's a well lit route. It went OK but my right leg started to get a bit stiff afterwards.

Saturday was down to be a hilly 5 miles and so I tried a new route I hadn't ran before. I had ran up the hill from my house before but only for about a mile before following the route back downhill. This time I continued going up for a further 1.5 miles before turning around. I enjoyed this route and will try it again but at the start my right leg was still playing up. It got better but I was limping at the start. Extra stretching and an ice pack when I got home.

Today's long run was once again my longest yet at 18 miles. This time I had no choice in it being a slow steady one as my right leg wouldn't let me go faster. I combined a couple of routes I had ran before and ran 9 miles along the quite canal path only having to run on the road for about a mile. It was a comfortable run despite my leg but I wish I had taken some water with me. It is starting to get warm in the mornings now and is heading towards midday by the time I finish this long runs.

Here's next weeks schedule. Still on the top line.

	MON	TUES	WED	THU	FRI	SAT	SUN
Sub-3:00	5M easy	8M - 1M jog and strides, then 15 x 400m with 200m jog recoveries, then 1M jog.	12M slow	8M steady	4M easy or rest	5M easy or parkrun	20M slow
Sub-3:15	4M easy	7M - 1M jog and strides, then 12 x 400m with 200m jog recoveries, then1M jog	11M slow	8M steady	Rest	5M easy or parkrun	20M slow
Sub-3:30	Rest	6M - 1M jog and strides, then 10 x 400m with 200m jog recoveries, then 1M jog	10M slow	7M steady	Rest	4M easy or parkrun	20M slow
Sub-3:45	Rest	6M - 1M jog and strides, then 10 x 400m with 200m jog recoveries, then 1M jog	8M slow	7M steady	Rest	3M easy or parkrun	16M slow
Sub-4:00	Rest	6M - 1M jog and strides, then 10 x 400m with 200m jog recoveries, then 1M jog	7M slow	6M steady	Rest	3M easy	15M slow
Sub-4:30	Rest	6M - 1M jog and strides, then 9 x 400m with 200m jog recoveries, then 1M jog	6M slow	6M steady	Rest	Rest or parkrun	14M run/walk
Sub-5:00	Rest	1M jog, then 12 x 200m at 5K speed with 200m jog recoveries, 1M jog	Rest	1M jog, then 4M at marathon pace, then 1M jog	Rest	3M hills or hilly circuit	13M run/walk
Get You Round	Rest	45 mins: run 3 mins, walk 1	65 mins: run 3 mins, walk 2	Rest	65 mins: run 3 mins, walk 1	Rest	2 hrs 20: run 4 mins, walk 1