Jus' runnin'

So another week has passed since my last update and I’m continuing to enjoy this phase of unstructured training.

The Tuesday night track efforts ended up being highly satisafactory, a 4:37 effort in the mile followed shortly after by 10:16 in the 2 miles. The mile effort was particularly pleasing, helped no end by my ‘rabbit’ for the evening, Jordan, who being instructed to run laps of 70, took me through in 1:10, 2:20, 3:30 before kindly stepping off the track and I closed with a 67. I was pretty heavy legged for the 2 miler but gutsed it out on my own clocking 77/78s throughout. Tonight I’m just going to do the 2 mile race and I’m going to wear spikes, the intention being to get as close to 10:00 as possible. It will be 90+degrees and lots of solo hard work but that’s what it is all about, right?

The rest of the week saw some easy running, a swim, another workout with Jay and Spada and then a fairly epic 20 plus miler on Saturday, my longest run since 12/12/09 (T Road Marathon!). I wasn’t particularly beaten up by this run which was pleasing but reflecting on the week it doesn’t really read as one of someone who is taking some ‘down time’ so I really am going to chill out the next couple of weeks, with no more than one or two intense workouts per week and certainly no more 20 mile runs!

Yesterday I headed up to the track to repeat last Monday’s efforts and this time I was a whole 0.02 seconds faster than last week! So the sub 60 remains elusive for now

Other than that I had a really fun Fathers Day with a bit of swimming, Five Guys and World Cup action and continue to be engrossed with developments in S Africa, in spite of my country’s turgid efforts to date. Hopefully the US and England can both win tomorrow and advance to the last 16 but I am not holding out too much hope for my team!