The Bridge

After the Ripon 10 miles on Sunday I ended up with a bad back and a cold. I still went on Monday night to training we went up to the bridge where we ran up the first hill and over the bridge 5 times and up one hill and over the top and down the other side and we did 5 on each side of the hill. I did struggle at first on the hill because I was still stiff after the race on Sunday I did only 9 hill reps but Ken was counting and made me do the full 10. It was the first time I had done any hill reps for a long time. Rest on Tuesday. More training on Wednesday down on the track at Thirsk School where we had to 12x 400m I only managed to 7x400m. It was made more interesting with David taking the group for a change maybe less talk from David and more running. I think I was still stiff because I was at the back of the group in all 400m behind Pam. Knee was ok after running but it did hurt on Thursday and Friday so I had a rest and I did do some speed work on Valley Road 5 sets of 2 between the lampposts which i did at the same speed before as I have been doing for the past few weeks which I enjoy at the minute. I did tidy the garden afterwards I went to the Yorkshire 10k to help marshall which was great to see Keziah Paxton to get first ladies for the second year running. I went out after finished tidying the garden up, went for 3 mile run on the route that I like just testing the knee out which was fine I think I might do more running on the grass than on the road. Which takes my running to 3 miles and the count down to 833.1 miles

Valley Road Speed Session

1st set

37s, 42s

2nd set

34s, 40s

3rd set

34s, 39s

4th set

34s, 40s

5th set

40s, 34s

week 18

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