Writing from Captain Sharpys house. Been great for a change of scenery and seeing this new house he keeps telling me about!

The week has gone ok since feeling really heavy on Monday. I took the Wednesday off after the session on the track Tuesday and last night ran 6miles easy in the morning followed by 11miles at night which was a long session. Because I missed my usual 10mile steady on Monday and because I wont be doing 'long' reps on Saturday to join in with Steve's session the plan was 10miles but to run quite hard for a few of the miles so I did :-

1mile- 5:15

2mile - 4:50 - tempo

3mile - 4.55 -  tempo

4mile - 5.27

5mile - 5.03 - tempo (uphill)

6mile - 5.23

7mile - 4.58 - tempo

8mile - 5.15

9mile - 5.04 - tempo (uphill)

10mile - 5.03 - tempo

It was a good run and felt strong, got to the finish and could quite happily do some more which was a good sign. At the moment because the legs feel heavy I don't actually feel like I'm moving that well but hitting some good times, and as I run to the hear rate zones I eased back a couple of times after hard miles not to get to carried away and finish really tired and it felt good. Obviously the steady miles broke up the run and time of the run but really happy with that, and although I ran a bit harder than normal for a 'steady' 10miler I am taking it as my fastest time in training for one.....one day I will run sub 51 for my 10milers, came close tonight though, wish I had really pushed that last mile now!

Well done to drapes who even got to do a lap of honour! time for big sp8y! 

Simx