The good factor

I started off with a 3 mile run on Monday morning in the cold and bright sunshine, on route that I enjoy. My legs were stiff and wouldn't get moving. It was off to the club for more training with warm up as normal, we then had bit of fun with dead legs and foot co-ordination, then we did 1 set of pyramids we only did 1, 2, 3, 2, 1 after that we did 2 sets of circuits I never struggled with any of the exercises. Sonja has been to nice to us for the second week running by not let us do any pull ups (so please Sonja can we have 100 reps please). Rest on Tuesday. More club training on Wednesday night, warm as normal then we did to 2 sets of circuits Lydia teamed up with me to make sure I put effort into the star jumps which I don’t like doing that much, I still did 10 star jumps. After the circuits we did 3, 4, 6, with 1 minutes rest 2 minutes between each set I struggled on the last set of 6 where I had a stitch and I only managed 6 lengths in each set and at an even pace. I was out with David, the RPA and Lorraine we only did 3 miles with a recovery run around the field behind broomfield school and back to RPA which me and Lorraine were the front runners and all the time running back to David and the other two runners. He then got me to run fast for 4 lampposts down Colstan road. We left David at RPA then me and Lorraine did another 2.2 miles starting from the pub running down South Parade, up Mill Hill and on to Crosby Road and back to the pub because Davids run was too easy today. I did 6.1 miles in total. The run out today with Lorraine was only 2.2 miles at faster pace going up a small hill that Lorraine didn’t like. I felt good after do 3.7 miles by the time I got home. Taking my running miles to 12.8 so far and my biking to 20 miles and the count down is to 977 miles hoping to do 1040 my the end of the year all good training for the cross country on Sunday hoping to take 8 minutes of last year time.

week 5

Monday - Morning: 3 mile steady Evenings: Club – 3 miles run
Tuesday - Rest or Cross Train
Wednesday - Morning: 4 miles steady off road Evening : Club
Thursday - 4 mile steady - 6.1 miles run
Friday - 4 mile steady - 3.7 miles run
Saturday - 3 mile steady – rest
Sunday - 8 miles steady – cross country