Posting my progress is part of my self-discipline on this programme.
I slept badly last night, awake between 4 and 5.30, so I woke with an excuse to either not run today or if I did, for it being a bad one.
I was working from home, so slobbed around with a few mugs of coffee doing emails and browsing running forums. Something I read struck me – about 75 to 80 per cent of our running miles should be slow/easy. So after Tuesday's quickish (for me) 5k, today's 4k had to be slow/easy.
What a magnificent day for a run though? Clear blue skies, beautiful light, a gentle breeze. My field circuit is completely different in the mornings – the section into the sun is shaded by trees, so it's actually more pleasant running in the morning than afternoons when I can be dazzled by the setting sun.
I set off at what felt like an easy pace. I was certainly nowhere close to huffing and puffing. After the 3k split from Runkeeper I remembered that I was supposed to be concentrating on my glutes by imagining holding a £1 coin between my butt cheeks. I tried to do so for the remaining 1k but my imagination failed me – I've never tried clasping a coin of any denomination between my butt cheeks so couldn't summon up what it might feel like. Something to work on before Saturday's run.
Despite my best efforts to go slow and steady I did the 4k in 25' 7" at an average pace of 6' 17" per k. After the run I had a shower, shave and a haircut so now I'm feeling great. So good that I've had the u-bend off the kitchen sink to unblock the crud which builds up. Isn't life good at times?
8k again on Saturday – I can't wait to get out there! Happy running all!
Good luck with your run, whenever you do it, and let us know how it went. 
W5R2 - supposedly easy 4k!
Beautiful easy 8K 
