A week has gone already

It has been just over a week since the Bristol 10k, things are still positive, I hoped I would be blogging again about racing, but Harry has kindly passed on a cold and although it is not overly heavy I decided to rest over the weekend, it also gave my knee time to rest. The knee has been niggling for a couple of weeks I have spoken to a Physio, who after a few quick test tells me I have a twisted pelvis, so after I have been prescribed even more stretching exercises to do.

Back to training, last Monday was a 4 mile mile easy run, which helped my legs and by Tuesday morning they were back to normal. So Tuesday I decided to do a hill session sandwiched between two two mile runs (both at sub 6:30). The Wednesday came my plan was for a steady 9 miles at lunch, but within the first 1/2 mile my knee was hurting that much I turned around and went back to the office. That night I strapped up my knee and by the morning the pain was totally gone so I joined Thornbury RC for their Thursday night training.

They do group runs for differing speeds even catering for a walking group. They now also do a coached efforts session led by Craig Carscadden (who has been advising me on  my training over the past few weeks, thanks Craig).

The sessions were around the Hackett, the effort works out to be 0.9 mile long with 0.2 mile recovery. I did 5 efforts, which apart from the first one were all don between 4:45 - 4:49 per effort (the first one was done in 4:34).

Today was the next time I went out and given it was such a nice afternoon I went through the Blaise Estate, I really enjoyed it today, 8 miles at a steady 6 - 6:30 pace. Tomorrow will be an effort session, followed by a steady 9 - 10 miles on Wednesday and on Thursday I may go to Glouster to do the fast White Horse 5k, but we shall see.