After last week I seemed to develop a niggle in my hip/groin. Not being sure if it was from running or some stupid jumping around exercises (that hurt!) I decided to go easy and took 4 days off. Gave me a bit more time to think about this 10k training too.
Run 1. Decided to concentrate on cadence and just run for 30 mins regardless of distance and tried to keep to 3 step/sec or thereabouts. Difficult to be accurate with just a stopwatch but it seemed to help overall. I did wonder if I might overstride a bit as I think my natural cadence is relatively slow but I think it also helped me to even out my tempo overall as I have a feeling I may start off too quickly.
Run 2. Stuck with an interval run. Thank you S_J_B for suggesting 10x 1min run/walk combination. Did that and thoroughly enjoyed it. This time went for 5k regardless of time. I was also amazed at the pace I achieved although not a PB.
Run 3. The long run. Very foggy and still this morning but back to Coed Helen for a long flat run along the edge of the straits seeing herons huddled on the water's edge and a flock of oystercatchers flying in for their breakfast. First time running in fog and it took a while for my hands to warm up but as I was nearing the end of the run the fog was lifting and saw a lovely crested grebe on my warm down walk. Tried keeping to the 3 steps/1sec cadence too. Definitely feeling the love today 7.4k and buzzing