Since my great W3R1 9.40k run last Sunday I have been really tied up with work and other stuff and that has forced me to squeeze my runs into diminishing amounts of time. Two mid-week Speed runs kept me going but the big snow meant no way was I going to try to do anything heroic (or daft?) and risk an injury or worse. The Speed runs were more of Laura's c25k+. For once I tried really hard to get back down to the 150 bpm and I think I succeeded more this time. 165 bpm I really pushed myself and so worked hard at reducing the pace and recovering. It even seemed to work. So, by the end of the podcast I decided to do it all over again. No strain but fun and a good workout and a grand distance of 6k. Not quite the same routine on Thursday but pretty close took me to over 5k in about 30 minutes. Could be the makings of a nice routine here.
And then the snow. I decided to wimp out and save my knees, ankles, everything from damage. I'll get back on the beat tomorrow if it thaws out in the area. And, if time permits, I'll get back on with W3R2. 51 minutes and another good distance is the aim but let's see what the weather brings. Impressed by those who are out and about no matter what.
I am really keen to get on with the B210k but know that it might take a bit longer if things work against me along the way. And once I get past that 60 minute/ 10k barrier I will look at a Woolworth's approach and mix 'n' match my runs. So far the best advice I have read is a three parter: one good pace run that lasts 40-50 minutes; one interval run (fast-slow-fast-slow, etc), and one long, slow distance run. Different muscles, techniques, etc should reduce risks of injury and really develop speed, endurance and ability. That's the theory anyway. What do you think?