Mon 26 March to Wed 4 April, 2018 /

  • Mon - rest
  • Tue - hill workout
  • Wed - rest
  • Thu - speed workout
  • Fri - rest
  • Sat - long run
  • Sun - rest

Started with a restrained hill session, running 3 easy reps of Gas Hill. The effort was barely noticeable the next day, which was what I was aiming for. Next week I'm aiming for 5 reps. On Wednesday I ran a speed session copied from one I'd seen on Derby Runner. It said five reps but I felt two was enough because I want to make sure I'm okay to run tomorrow. I also felt I'd prefer something more consistent like run for 1 min, rest for 1 min or 100m, walk back, etc, so will try that next week.

My calves are coping well. A month or so ago, I could only manage a maximum of 3k running properly in the Trail Gloves. Now I'm up to 6k without feeling any soreness the following day. Still, that distance is a workout- I think it's great for strengthening my knees, lower legs and feet. After Saturday's 12k I felt a little bit sore.

Now I'm getting more structured with my running, I'm considering switching to a 10-day cycle. That would give more room for fitting-in key workouts while getting the rest I need.

w/e 25 Mar 2018 /

  • Mon - 4k inc. hill session (3 reps of Gas Hill)
  • Tue - easy 6k
  • Wed - 4k inc. speed session (2 x (steady 2 min, easy 1 min, 3 x (hard 35 s, easy 25 s)) with 2 min recovery)
  • Thu - easy 6k
  • Fri - rest
  • Sat - easy 12k
  • Sun - rest

Started with a restrained hill session, running 3 easy reps of Gas Hill. The effort was barely noticeable the next day, which was what I was aiming for. Next week I'm aiming for 5 reps. On Wednesday I ran a speed session copied from one I'd seen on Derby Runner. It said five reps but I felt two was enough because I want to make sure I'm okay to run tomorrow. I also felt I'd prefer something more consistent like run for 1 min, rest for 1 min or 100m, walk back, etc, so will try that next week.

My calves are coping well. A month or so ago, I could only manage a maximum of 3k running properly in the Trail Gloves. Now I'm up to 6k without feeling any soreness the following day. Still, that distance is a workout- I think it's great for strengthening my knees, lower legs and feet. After Saturday's 12k I felt a little bit sore.

Now I'm getting more structured with my running, I'm considering switching to a 10-day cycle. That would give more room for fitting-in key workouts while getting the rest I need.

w/e 18 Mar 2018 /

  • Mon - rest
  • Tue - easy 5k
  • Wed - easy 500m (barefoot)
  • Thu - rest
  • Fri - easy 7k
  • Sat - easy 7k
  • Sun - rest

Easy week as I start to run exclusively in the Trail Gloves. Doing so properly is hard work on my calves.

w/e 4 Mar 2018 /

  • Mon - rest
  • Tue - rest
  • Wed - rest
  • Thu - rest
  • Fri - rest
  • Sat - steady 9k
  • Sun - steady 11k

Sore legs meant I didn't do anything for two days and then the snow meant running wasn't worth it until Saturday. But when I went it was really worth it - a good, enjoyable workout.

w/e 11 Mar 2018 /

  • Mon - easy 3k + easy 2k
  • Tue - easy 6k
  • Wed - rest
  • Thu - easy 8k with some hill repeats
  • Fri - rest
  • Sat - rest
  • Sun - easy 7k

I pulled something in my right-calf on the Thursday so took a few days off. On the Sunday I ran a very, very easy 7k with Alex on the bike and it felt okay. I maybe felt something towards the end but think another easy run tomorrow should work.

w/e 25 Feb 2018 /

  • Mon - rest
  • Tue - easy 5k + 0.5k (barefoot)
  • Wed - easy 5k + 0.5k (barefoot)
  • Thu - easy 5k
  • Fri - rest
  • Sat - hard 5k (Long Eaton Parkrun)
  • Sun - easy 6k

Another good week for the knee while the running was quite varied! I twice experimented with running completely barefoot. The skin on the balls of my feet was hurting so much that both times I had to stop twice even though I was only running 500m! I think it was the cold but it could also have been my skin feeling sore on the tarmac. I focused on technique but who knows?

On the Saturday I ran the Long Eaton Parkrun. It's a fast, flat course and very smooth tarmac. It was my first Parkrun since I started working on my technique and it felt a lot more work. I averaged about 4.06 min/km compared with about 3.42 min/km last September. I'm hoping it's just an efficiency adjustment that will improve over the next few months.

w/e 18 Feb 2018 /

  • Mon - easy 5k
  • Tue - rest
  • Wed - easy 5k
  • Thu - easy 5k
  • Fri - rest
  • Sat - 8k (3 x 1k hard, 5k easy)
  • Sun - easy 23k

Instead of running the Marriott's Way half-marathon I did one of my own on the road. It went well, with me only feeling tired over the last few km. The previous day I ran 3 x 1k splits at sub-4 min/k pace. They were hard, and I feel this new, improved, more natural running technique is a lot less efficient than my awful heel-striking one.

No problem with the knee all week. After last week's diagnosis from the doctor it seems to have come on a lot so I think the running is doing it good. Quite a big week in terms of mileage.

w/e 11 Feb 2018 /

  • Mon - easy 5k
  • Tue - easy 5k
  • Wed - rest
  • Thu - easy 5k
  • Fri - rest
  • Sat - rest
  • Sun - steady 13k

With this week starting only a fortnight before the Marriott's Way Half Marathon, the aim was mainly about recovering from the previous week and taking it easy on the knee. But before booking the Budapest marathon in October, I wanted to get a doctor's opinion of the knee - which put a huge spanner in the works.

The doctor thinks it is a 'bucket-handle tear of the medial meniscus' and has requested an MRI scan. Oh. That's a lot worse than I'd hoped.

I'm going to leave the Marriott's Way run and have been thinking whether there's any point running at all. But I went out and really enjoyed a steady long run and Sunday and felt okay. I think I'll still go for the Bungay Half-Marathon.

w/e 4 Jan 2018 /

  • Mon - rest
  • Tue - rest
  • Wed - rest
  • Thu - rest
  • Fri - easy 4k
  • Sat - easy/steady 12k
  • Sun - easy 12k

So the plan this week was to run a half-marathon over the weekend. The Marriott's Way Half is in a fortnight so I figured this week would be my last chance to increase my mileage beforehand.

Last week's long run really did my calves in and coincided with a cold. The calves were hurting because I ran the entire long run barefoot-style in my Trail Gloves and my legs just aren't ready for that yet. And with the cold I just couldn't go and ended up skipping four days of running.

I went out on Friday to do a steady 5k but didn't feel that great. Around 4k I started getting little shocks underneath my left foot, something I've never had before, and as I carried on it started happening more frequently, so I stopped about 4.5k. Then made my mind up not to go ahead with the 12k on the Saturday. 

Which I promptly ignored and did anyway. 12k, with no barefoot style, so much more mid-foot. I was worried it would hurt my knee but it just felt stiff at the end, mainly. On the Sunday, I followed up with another 12k, which was interesting -  I haven't had that tired long-run feeling where your body wants to stop for several months. My quads and hamstrings felt (and still feel sore) so a recovery run in the morning is needed!

w/e 28 Jan 2018 /

  • Mon - easy 5k
  • Tues - easy 6k
  • Wed - rest
  • Thu - easy 5k
  • Fri - easy 5k
  • Sat - rest
  • Sun - easy 13k

It took me a bit longer than I'd hoped to recover from last week's long run, so, while I felt okay, I took an extra day off this week. My thinking was it would help my knee recover rather than my legs.

I went for a climb on Thursday and my knee felt pretty bad on the Friday, except when running! On Saturday I felt restless and eventually went out for a decent run on Sunday afternoon, still hungover from the night before. My plan was 12k but I felt good and did 13k. With hindsight I'm not sure that was a good idea as my calves are feeling very stiff right now (Sunday night).

Thoughts /
Goals for 2018

So, I've got two main goals for 2018:
- run a half in under 1hr 20min
- run a full marathon for the first time, and in under 3 hrs
- suffer no injuries

I suspect the first goal might be slightly ambitious, but I want to aim for that one first. I'm currently building up my miles while my cartilage is healing and am optimistic that I'll be able to run the Marriott's Way half-marathon on 18 Feb. My intention is to use this just to get the distance in, take a week off afterwards and then start speed training. Until then, I'm only running at easy pace - absolutely zero speed work.

Assuming I finish that okay and my knee feels okay to run faster, the next event is the Bungay half-marathon on 8 April. I'd have at least four weeks. I did this in 1:30:33 last year, so at the very least I'll be hoping to break 1:25. The dream would be 1:20 of course but I don't know if there's enough time for that. To achieve it, here's what I'll need to be capable of, which kind of illustrates how unlikely it is:
- run a 5k in under 17:15
- run a 10k in just over 36:00

To put that in context, I'm currently unable to run anything faster than an easy pace, and my best 5k and 10k times are 18:52 and 40:57, respectively! Maybe I should aim for 1hr 25min in the Bungay half and find another one in the summer to break 1hr 20min?

Running the full marathon in under 3 hours later this year is something I don't think should be too difficult. It should be a given as long as I don't get injured. Which is actually, out of all the other goals I have, the priority. Looking back at Strava over the last two years, there have been three gaps each year where I haven't been able to run for at least a month and have had to build up all over again. This has to stop, and this year has to be the one.

Which marathon? Probably this one: http://www.ascona-locarno-run....

Training plan? Something like this: https://bridgerridgerun.wordpr...

w/b 15 Jan 2018 /

  • Mon - easy 5k
  • Tue - easy 5.5k with some light hills
  • Wed - easy 5k
  • Thu - easy 5.5k
  • Fri - easy 5k
  • Sat - rest
  • Sun - easy 12k off-road

Really enjoyed this week, with the light hill-work and the excellent run around UEA on the Sunday. My calves were aching for several days afterwards because I ran the entire long run on my forefoot.

w/b 8 Jan 2018 /

  • Mon - easy 5k
  • Tue - easy 5k
  • Wed - easy 5k
  • Thu - steady 5k
  • Fri - easy 5k
  • Sat - rest
  • Sun - easy 10.5k

Felt tired this week and really needed the rest day on the Saturday.

w/b 1 Jan 2018 /

  • Mon - easy 3k
  • Tue - easy 5k
  • Wed - easy 5k
  • Thu - easy 5k
  • Fri - easy 5k
  • Sat - rest
  • Sun - easy 7k

Switching to weekly reports now, as we're upping the runs to six per week. They're largely uneventful so weekly will be better.

I'll mainly be running Mon-Fri with a longer run on the Sunday.

31 Dec 2017 /
Easy 2k

29 Dec 2017 /
Easy 3.5k

Knee was feeling sore with this one. My new Adidas encourage me to run faster which might be the problem.

28 Dec 2017 /
Easy 13k

Off-road in Locko Park for half of it, but wandered off course and did a lot more on the road than I intended. Wearing my Merrells, it meant a lot on my calves.

27 Dec 2017 /
Easy 5.5k

26 Dec 2017 /
Easy 5k

The new Adidas Adios 3 are amazing! Comfortable and very fast!

24 Dec 2017 /
Easy 7k

22 Dec 2017 /
Easy 4.5k

21 Dec 2017 /
Easy 4.5k

20 Dec 2017 /
Easy 3.5k

19 Dec 2017 /
Easy 5.5k

18 Dec 2017 /
Easy 5.5k

The furthest I've run since Wimpole over two months ago! If I needed a reminder my knee isn't fixed yet, then this might be it. It was stiff to start with, felt okay once warm, but stiffened for the last few km. This was a nicer route than the usual Golden Triangle Triangle.

17 Dec 2017 /
Easy 4.5k, easy 3.5k

Both in barefoot shoes, calves very tired and getting stiff during the second run. Should've worn padded shoes for that. Knee slightly stiff but felt fine once warm both times.

16 Dec 2017 /
Easy 2k, easy 1.5k, easy 1.5k

All in padded shoes, knee felt stiff.

15 Dec 2017 /
Easy 4k

Sixth day in a row. Felt a bit tired but okay really.

14 Dec 2017 /
Easy 4.5k

Forefoot. Both knees felt tired but otherwise fine.

13 Dec 2017 /
Easy 2k

Right knee felt a little stiff and legs overall felt a bit tired from yesterday. Was okay once warm.

12 Dec 2017 /
Easy 4.5k

Rather than run on the front of my foot, I wore my cushioned shoes for this run. The result was 4.50 km/min pace while needing much less effort than 5.00 km/min pace on the forefoot. It's clearly a lot more effort for me to run the same pace that way. Is it because my calves aren't adapted? Or is it because it's a slower form of running?

11 Dec 2017 /
Easy 3k

10 Dec 2017 /
Easy 3.5k

7 Dec 2017 /
Moderate 3k

Only 5.02 min/km pace but it feels like more a lot more effort when I'm running on my toes, which I did all the way.

6 Dec 2017 /
Easy 3.5k

Forefoot all the way. Felt fine with only very, very stiffness in the knee early-on which disappeared later. Five days in a row!

5 Dec 2017 /
Easy 2k

Calves slightly sore from the night before. Knee fine.

4 Dec 2017 /
Easy 4.5k

Calves were a bit sore but knee felt more or less okay. Had been to the gym previously.

3 Dec 2017 /
Easy 2k, easy 4.5k

Junior Park Run with the kids. Then ran with Jason, forefoot nearly all the way. Felt great.

2 Dec 2017 /
Easy 4.5k

Midfoot. Felt fine.

28 Nov 2017 /
Easy 4.5k

Mostly forefoot. Calves felt stiff towards the end. Rest day tomorrow as I think my knee needs a break.

27 Nov 2017 /
Easy 3k, easy 4k

Forefoot in the morning, then ran in cushioned shoes in the evening, when I focused on only breathing through the nose. Accelerated up Recreation Road which felt good as it was the fastest I'd run for a couple of months. I think my knee felt it, though.

26 Nov 2017 /
Easy 4.5k

Forefoot mostly. Felt fine.

24 Nov 2017 /
Easy 3k

23 Nov 2017 /
Easy 4.5k

Mostly midfoot but over a km on the forefoot. Felt fine.

22 Nov 2017 /
Easy 3.5k

A better distance. Because of the stiff calf on Monday, I rested yesterday and ran in cushioned shoes today. Everything felt fine during the run but shortly afterwards I felt some soreness in my knee. I think that's because of the cushioning.

20 Nov 2017 /
Easy 2k, easy 1.5k

Midfoot all the way. Some stiffness in calves.

19 Nov 2017 /
Easy 2k

Slightly stiff calves after yesterday but otherwise okay. 

18 Nov 2017 /
Easy 2.5k

Forefoot, felt tired towards the end and would've stopped running on the forefoot if I'd gone any further. Knee was fine.

17 Nov 2017 /
Easy 2k

Forefoot. Felt fine.

15 Nov 2017 /
Easy 2k

Forefoot. Some stiffness in my calves but knee felt ok.

14 Nov 2017 /
Easy 2k

After two runs yesterday I took it easy on my calves and ran more midfoot.

13 Nov 2017 /
2 x easy 1.5k

Forefoot. Felt fine. 

Then in the evening I went out again and did it a bit faster (5min/km pace). I felt some tightness in my knee when running quicker.

10 Nov 2017 /
Easy 1.5k

Forefoot. Felt fine. 

9 Nov 2017 /
Easy 1.5k

A little bit stiff around the knee area today but absolutely fine while running. I ran a little bit more on the midfoot today, still wearing low profile shoes.

8 Nov 2017 /
Easy 1.5k

Ran in low profile shoes, on the forefoot all the way and it felt great. Nothing from the knee at all.

6 Nov 2017 /
Easy 1k

Can the knee handle a short run? I felt when running more naturally that I was limping slightly. When running on the forefoot, it felt okay. 

I think it's time to get back to running with lots of these short runs and lots of little physio exercises. 

28 Oct 2017 /
Not running

Gutted. It was the Norfolk Coastal Half Marathon today but I had to skip it. It sounds like the scenery was amazing and I missed a corker.

24 Oct 2017 /
Easy 1k

The knee was feeling a lot better so I tried 1k. Running without any heel strike was less pain but two days later I feel maybe I shouldn't have run at all.

I'm admitting defeat and will skip the coastal half marathon this weekend. 

16 Oct 2017 /
Not running

A few days after the Wimpole run I thought my knee was recovering well but over the weekend it started to feel more sore. I think what triggered it was walking to work on Friday. At the beach, yesterday, it felt perfectly fine when walking on sand with no shoes on. And the more cushioned the shoes I wear, the more it hurts. I was wearing my most cushioned shoes during the walk to work on Friday. I think my feet are telling me something.

I cycled to work today. Still taking ibuprofen; it does nothing for the soreness and I'm not sure I need an anti-inflammatory now, so I might stop.

8 Oct 2017 /
Wimpole Estate Half Marathon

After a rest day that seemed to do more harm than good, I had no idea how this would go. The course was pretty relentless - not because of the gradients (they were nothing really) but because the terrain was so uneven. It ruined my knee quite quickly and within a few km I knew it was going to be a struggle. I tried to keep a decent pace going but my stiffening knee was joined by a tight hamstring on my other leg, and it became a job of just trying to finish in the end. Uphills hurt, but downhills were the worst. I'd say I hobbled probably two-thirds of it.

I'm not too gutted, as I still managed a time of 1:33:37 on what I'd call a proper cross-country half-marathon. Now it's back to resting the knee ready for the coastal one in three weeks time.

6 Oct 2017 /
Easy 1.5k

Just seeing what the knee is like after a week off. I felt something on the cambered pavements but it seemed okay.

The Wimpole HM is on Sunday. I'm thinking I'll just start out at 4.15min/k pace and see how I go. 

2 Oct 2017 /
Not running

I'm taking ibuprofen to keep the swelling down and trying not to walk on it too much but it's hard when you walk to work everyday. I'm going to try working from home later in the week. Yesterday I was getting concerned about whether I'd be able to do the Wimpole Half Marathon or not, but it feels much better this morning. I think I got more sleep this weekend, so that might've helped.

27 Sep 2017 /
Easy 3k run

The knee doesn't seem to be getting any better and it was very stiff the next morning. This is not good. Rest and ibuprofen. I think I'll try working from home a bit next week as well so it gets some proper rest.

26 Sep 2017 /
Easy 4k run

I'm trying to run shorter and more often, on tarmac, while waiting for the Wimpole HM. This was a day later than I'd hoped. I'd intended to run my Golden Triangle Triangle segment, which is 5k, but my knee felt a bit sore so I cut it short. I was running forefoot style, which I'm not used-to so it was still a good workout.

I'm still optimistic I'll be alright for targeting a 1:25 half marathon time at Wimpole. I'm probably a bit short, maybe 1:26-ish, but it depends on the terrain and the weather. If it's slippery, we're probably just looking at sub 1.30. If it's firm, all out for around 1:25! Though I have the tougher Norfolk Half Marathon only two weeks after so maybe 'all out' isn't the best idea...

24 Sep 2017 /
Two easy 3k runs

Unfortunately, the pain in my right knee has proven to be more than tiredness and it seems to have got worse, not better, over the last week. I'm convinced it was caused by the irregular stony terrain around Whittlingham so I'm going to restrict myself to short, easy runs on smooth tarmac until the Wimpole HM in two weeks. It hurts no more to jog than it does to walk, so I don't see what harm it'll do. At least this way I should be able to keep my fitness. At the end of the day, my knee actually felt better for these short runs.

20 Sep 2017 /
Easy 6k

After the epic session around Whittlingham, sore calves and a very stiff right knee meant taking it easy today. Everything felt great until the stoney part of the path around the broad at UEA, when I could really feel my knee, which makes me think it was the surface at Whittlingham that was the problem and not the distance. It was very irregular with knobbly rocks poking out of the dirt for quite a lot of it. I've been taking ibuprofen to keep any swelling down and am a little concerned. 

My thoughts are I'm going to be okay running on smoother surfaces like tarmac and grass so I'll just try and avoid irregular surfaces over the next few weeks leading up to Wimpole. A Parkrun would be nice on Saturday to help with building my speed. No more long runs until the event.

18 Sep 2017 /
21k around Whittlingham Broad

This was my last big run before the Wimpole HM in three weeks so the aim here was to run at HM race pace for as long as I could. I also wanted to get a feel for that pace so I can run it instinctively rather than looking at my watch all the time.

I planned to spend a couple of km warming up then set out at 4.10-4.15 km pace before easing up to 4.00-4.05 pace for as long as possible. But having cycled there I didn't really need much warm-up and went straight out at 4.15 pace. I thought I'd just go for it then and bounced between 3.57 and 4.17 pace for another 20km, averaging 4.07. Which, according to Strava gave me a 10k PB time of 40.59 and a 21k PB time of 1.27.14!

There wasn't much consistency in my pace, so I need to work on that but I think I'm getting a feel for what it's like running at threshold. I could've got it down maybe a minute under race conditions but I did try and accelerate for a 22nd km but stopped at 21.5. I wasn't expecting to run that fast for that far, so it's (of course) got me dreaming of breaking 1.25 now. Is that possible in three weeks? I think the priority is to avoid injury so probably not. But let's see!

Running around Whittlingham Broad was really nice. There was mist over the water when I arrived and it was really quiet. It got slightly busier towards the end with a few runners about, though there was only one time where I was able to chase someone. It might be better to go a bit later as more runners seemed to be arriving as I left. I wouldn't want to run around it too much but it was ideal for what I was after and the scenery is much better than running on Marriott's Way. One circuit is only 3.5 km. I ran six and a bit.

15 Sep 2017 /
Easy 12k around UEA with a decent mile

My original plan was to run around Whittlingham Broad yesterday but I needed another day to recover and am going to save the tempo stuff around Whittlingham for Sunday. I ran my regular 12k UEA route instead, going for a decent effort on the cross-country mile segment. The time was 6.27, only nine seconds behind my best and I felt I could've easily maintained that pace for longer. Which is a good sign.

A couple of times I tried to get a feel for 4.10 km pace but it's awkward when the terrain is so variable. The muddy bits were super slippery and I don't think my Trail Gloves were much better than road shoes!

12 Sep 2017 /
Easy 12k around UEA

The quick Parkrun on Saturday left me with some soreness in my shins but it was mostly my anterior extensis having worked too hard and not shin splints. They were still sore today but were no bother, probably because I took it so easy. My knees felt tired so I think this will have done them some good and it was nice to run on the mud paths after the recent rain has made them nice and slippery!

I'm thinking a similar distance on Thursday but with a lot of tempo. I need to start getting a feel more for 4.05 to 4.10 pace over the next few weeks, ready for the Wimpole HM. That means finding a flatter, less twisty route than the UEA one so I might try a couple of laps of Whittlingham.

9 Sep 2017 /
New Parkrun PB

I messed up tracking my pace here because I chose to record the 2k warmup as part of the same route on my watch. It meant not starting with a clean slate and I didn't actually look at what distance my watch said when I started the 5k. I went by feel instead, keeping a pace I felt I could definitely maintain for the distance. 

I'm now wondering if I should do that every time, I as ended up sub-19, with a time of 18.52. That's 40 seconds quicker than my previous! So I'm going to take some confidence from that, that the running I've been doing is having an effect. Especially when I was feeling some tiredness from the 30k I did six days before and the splits I did see weren't suggesting a good time. Very happy.

The Norwich Park Run is at Eaton Park and it's 100% tarmac so it'll be interesting to see how my shins are tomorrow. I've been trying to avoid tarmac as much as possible, but really fancied a Parkrun this week. I should try the Catton Parkrun, though I think the next one will turn out to be the Markeaton Parkrun in Derby. Looking at the results for the Markeaton parkrun, the times aren't as fast and I think I'd be first in my age category if my time is the same. Something tells me the Markeaton one is a slower course...

6 Sep 2017 /
8k easy run around UEA

Still recovering from the 30k on Sunday, so just needed to get out really. I accelerated for the 'cross country mile' segment but nothing too strenuous. Felt some tiredness around my right knee but not as sore as I thought I'd be. Took some ibuprofen just in case.

Booked both the Wimpole HM (8 October 2017) and Norfolk Coastal HM (28 October 2017) yesterday.

3 Sep 2017 /
30k on Marriots Way

I'm leading up to a hard 30k three weeks before the Wimpole HM so the idea was to get 30k in at an easy pace. Urgh! It was not easy. After only 12k I felt my right calf tightening and it didn't really get better. At 18k I was feeling much worse than I've felt after finishing recent half marathons and at 27k it was pure hell. The legs didn't quite seize up but weren't far off, even though I felt fine aerobically.

I'm now sore (mainly calves but also lower thighs a bit) and hoping I'm just tired rather than damaged. I can only think I wasn't recovered from the decent HM I put in six days previously. The plan is for me to follow this with an easy 12k on Wednesday, then go for a 5k PB on Saturday. No long run for me for a fortnight!

31 Aug 2017 /
7k with a fast mile

I set out to do the 12k UEA loop again but was thwarted by some setup for a festival and ended up turning back and only doing 7k in the end. Still, I managed to knock a couple of seconds off my 'UEA cross country mile' segment.

Throughout the run I felt I hadn't recovered from Monday's 23k and possibly last Thursday's run around UEA.

28 Aug 2017 /
23k with 5k at HM race pace

Second run of my circular Ringland/Lenwade route just west of Norwich. It's 23k of really nice cross-country. Even the short 3k road section is nice as well.

I ran 5k at my intended half-marathon race pace of 4.05 but didn't slow down much, averaging 4.28 for the whole run, including the warm-up and slowing down in the last few km. I'd hoped to run race pace during the last 3k on the road also, and while I was able to do that for 1k I was too tired to maintain it all the way to the end. A really good effort and my extensors in my shin are still feeling sore from the mile I did last Thursday! It bodes well and based on this I think I'm going to aim for a 4.05 average when it comes to the Wimpole Half Marathon.

24 Aug 2017 /
12k with a fast mile

My usual 12k loop around UEA. It starts with a 2k warmup then kicks off with one mile segment I've setup on Strava called 'UEA cross country mile'. The mile is twisty and the terrain isn't always smooth so it's definitely not a fast mile but it is flat. And lovely when you're running through the woods. I only managed 6.20 but it gives me something to work on.

There's a couple more segments on the loop, and I also set a good time on one through the woods to the south of The Broad.

UPDATE (5 days later): The extensors in my shins still feel slightly sore from this run. I think it's the speed and my legs just not really ready for it yet.