Running with Stotfold Runners on Tuesday night. Half a mile warm up then 600m easy, 600m hard with 60s recovery at the end of the hard leg. I thought I ran the first one too fast but then one of the other runners started really pushing and left me behind. This was the best thing in intervals as it meant I pushed hard all the way to avoid getting left behind by too much. It turns out I wasn’t going as hard as I thought in the …

A new running club Stotfold Runners has just started, with special emphasis on beginners. If you found the prospect of joining a running club was a bit daunting then this informal running club is for you.

The idea behind the club is very much to make running open to all, not just the speed demons and marathon runners. They have runners of all abilities and even cater for the run/walker. So if you are hoping to run your first 5k, or simply looking for someone to run with as the winter nights start drawing in and safety in the dark is an issue then this is the club for you. Click the headline for more details.

After yesterdays speedy exertions it was time for a nice and easy slow run. Legs were a little stiff to be honest but I concentrated on form and slowing down and ended up with a respectable 56 mins for 6.01 miles – 9:20mm pace and average HR of 18 or 63%.
In the morning went to Letchworth gym for a back session. Having only had porridge for breakfast on the back of last nights run I was clearly under fuelled and struggled throughout the session.
Chin ups – 10,7,8
Dumbell Row – 10 …

Feel confident that I am building a solid base so decided to put in a first speed session of the year. 1m warm up and aiming for 4m at 8:00 pace then 1m warm down. Route was out and back to Letchworth so uphill for miles 2 and 3, and into a headwind which was very hard work. I managed to put in a 7:42 and a 7:52 to make it to the turn completely knackered, but a 20s walking break sorted that out and hit the next 2 …

No, it wasn’t an April Fool – we really did go at that time. My running partner Nick needed an early start and I was more than happy to tag along. WHY? Because running with someone else is so much easier, and also harder to get out of! We just trotted along this morning just under 10mins/mile until Nick left at 6m. I still had an hour before the kids got up so added another 4 miles – 10m miles which I wasn’t expecting to do today so …

I really pushed it with the new weights program today. As I have now signed up for a half-marathon with 3000ft of climbing I need to make sure the legs can hack it. As with all strength and size programmes I ensured I was maxing out at the end of each set.
Warm-up
2000m row, level 10, 7:58
Squats – 40kg x 10, 50kg x 8, 55kg x 5
Front Squat – 20kg x 10, 25kg x 8, 30kg x 5
Leg Curl – 40kg x 10, 50kg x 8, 52.5kg x 5
Walking …

I am trying to maintain the running mileage this week, so was determined to get 6 miles at least in tonight. Set out at 10pm and just felt really good, despite doing the 8miles yesterday morning. I was surprised to see the pace consistently below 9:00 minute miling, and still HR was hovering around 70%, and indeed stayed there for the whole run. It felt so good I did the 4 miles up to Letchworth, added another half a mile and then headed back for 9 miles at …