Today:
19M double
13M am with Thames Hare & Hounds over the usual Richmond Park / Ham route (4.15-5.00 min/k)
6M pm including 5 x 1k @ marathon pace off 60s (3.37 3.35, 3.28, 3.27, 3.26)
15 minutes core body exercises listening to Coldplay
Back in the mix. Still got a deep & raucous cough but feeling pretty much back to normal. Cough is bringing the last of it up and I'm starting to become pro at extracting mucus.
Left at 0930 for the usual canter into Richmond Park, getting to Robin Hood Gate just shy of 1000. Low turnout, perhaps to do with the annual THH dinner being the prior evening. Surprises me, those events should have the Sunday run as part of the agenda. Cut it a little short, keeping it to a half mara as wanted to get out later for some speed work in an attempt to get the legs at least used to what its like running at marathon pace (thinking ahead to next weekend's Finchley). Wet, very wet, but great to be back out, even if sweating and working a little too much for the pace.
Perfect afternoon reading the Sunday Times and dreaming about August's yet-to-be-booked trip to North Korea.
Managed to fit in 15-minutes worth of core body for the first time in a couple of weeks, 1 minute on, 30 seconds off across a variety of torture positions.
Got straight back out at 1730 for the usual laps of Bushwood and Kew Green. A quiet residential loop, but a perfect 1.15 k loop meaning a nice jog between efforts. Aim was to run them at marathon pace, 3.33s which should feel easy with 60s between. First was a bit of a warm up. second pretty much bang on given the twists, but last 3 well above and didn't feel too bad - do definitely need to sharpen up a bit. 5k or 10k in a few weeks will help with that.
Spent rest of the evening gaining inspiration from http://nickswinburn.blogspot.com/
Now that's what I call a blog. When's the next flight to Nairobi?