The love of 3 miles

I started off with a 3 mile run on Monday around The South Ox route which takes you from my flat down Greenhowsyke Lane on to Crosby road, on to East road in to the car park on to Malpas road and down South Parade and home. It was a good run out which I like you can never get bored of the route. I then went to the club for more training where we did the warm as normal then we did 1 set of pyramid which was 1, 2, 3, 3, 2, 1. We then did 2 sets of circuits we had two new exercises this week a back sit up which was harder than it looked and if you went to far back it would really hurt in the morning and we did side step to left and right. Rest on Tuesday. More club training on Wednesday warm as normal and Rob(coach) tried to show me how to skip because I can’t do it. We did 2 sets of circuits I teamed up with Debbie and Lorraine where it seemed I stopped and gave up on the exercises before the run had finished and tried to the same amount of star jumps as Lorraine and Debbie did we did 3, 5, 6 with 1 minutes rest and 2 minutes between each set Rob(coach) wanted us to kill ourselves on 3 in the second set and 5 in the last set by running faster than normal which I did I normally do 6 lengths of the sport hall but I did 6½ lengths thank you to Ken and the running group for the encouragement or I wouldn’t be where I am today faster than when I started nearly four year ago. I didn’t going out with David on Thursday for a run because he was doing 1 mile laps starting at Knotto bottom I have enough of running laps when I do cross country so with no Lorraine I went for a 3 mile run on the South ox route and back home which was very cold but at least it was dry. No rest for me on Friday another 3 mile run taking a slightly different route in the dark and rain after been at the Help The Aged. Rest day on Saturday but I did have the opportunity of going with Ken up to Alan's so he could show me the route for fell race next Sunday. But I was going down to see my mum then I got up too late and missed the bus, so I just took rest day instead with no long runs planned for Sunday. I want to do something different so I did a speed session in my run today I did the run as a warm up then I did every 2 lamp post faster with 1 lamp post recovery jog down south parade I just did one set of 4 then ran back home with no watch to record how fast I was going which I enjoy for a change taking my running mile to 12.9 and my walking to 20 mile bike still not repaired yet and the count down to 958 miles

week 6

Monday - Morning: 3 mile steady Evenings: Club - 3 miles
Tuesday - Rest or Cross Train – rest
Wednesday - Morning: 4 miles steady off road Evening : Club
Thursday - 4 mile steady – 3 miles
Friday - 4 mile steady – 3 miles
Saturday - 3 mile steady - rest
Sunday - 8 miles steady – 3.9 miles and speed session