Sub 45 by 23rd September 2012

[Boony]

Morning TheEd,

an update on my weeks progress since last Thursday.

Fri - Rest
Sat - Rest
Sun - 15.07K @ 5:58/k for 1hr 30:01min
Mon - Rest
Tue - 6.08K @ 6:23/k for 38:44min
Wed - 4.02K @ 7:09/k for 28:45min (had a few stops)

On then to today's 4 x 2k. Not good, I totally blew up during the 3rd interval and only managed to complete 3 and not 4.

1. 2k @ 4:47/k for 9:35min
2. 2k @ 4:56/k for 9:52min
3. 2k @ 5:12/k for 10:23min

I gave myself a longer rest between the 2nd and 3rd intervals to help me complete the 4 reps but in the end it didn't help.

I have felt a little under the weather and tired, but the main reason is for the past week I haven't been looking after my body too well, ie drinking too much not eating well etc. I think this highlights that I need to respect these harder sessions a little more and ensure I prepare for them so I'm not running on empty (yesterday I ate a load of cr@p!).

I'll spend today and tomorrow (rest day) recovering and eating well. I can then roll through the easy runs at a slower pace (maybe 6:30/k) than normal and pick myself back up for the 5/6 x 1k intervals on Tuesday.

Any thoughts or advice you have would be greatly appreciated.

Cheers,

Nick