So i ran my usual route up the Mount, down then up QMR which is just over 3 miles. Knocked an average of 30sec/m off my usual time. 3.34m in 29:23 avg pace 9:03 Just a month ago i did a tempo on the same route at a 9:33 pace.
Today i just did my first real hill workout in forever. I used the Mount again, its nice and quiet up there. Its a mile warm up up to the hill then I ran 4 hill repeats and managed to stay pretty close together with the times. 1:33, 1:38 1:30, 1:34. Recovery was about 1:50/2:00 jog down. I'm going to add one more repeat every week. I then added a couple of miles on after for good measure, or rather, as i didn't think i was going to feel that 4 hill repeats was enough of a work out, but i was wrong. Just the mile home would have been fine, but no i went the other way and ended up doing 4.5 miles in total.
On my way home i heard lots of cheering as i passed a school sports day, i saw the runners making it around the route and had an over whelming urge to join in. I think it was the screaming and cheering, i really wanted to participate. Since the Race for Life i have found that i really want to race more, i love that feeling, all those other runners around me, all running for a goal, each one different but all doing the same thing. Wish there were more around here i could participate in.
Oh yeah, i was in the local paper from the Race for Life. Thankfully i'm not in focus!
|On the right in my pink. Glad i was wearing it.|