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 x 14kg, 8 x 20kg, 5 x 22kg, 3 x 24kg
Inverted Pull-up – 10, 10, 10
Straight arm pull down – 10 x 15kg, 8 x 20kg, 5 x 22.5kg 3 x 25kg
Reverse Dumbbell Flyes – 10 x 4kg, 8 x 5kg, 5 x 6kg, 3 x 7kg

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 mils in 8:01 and 7:34 before cooling down. A very hard session but felt great to know the speed endurance is still there and a crack at a decent 10k time is not too far away.

Left it late for this weeks long run as went away for the weekend, so 10pm on Sunday had to do. Longest I have run since Abingdon Marathon in October, and completed 33m for the week, highest since September 2008.

Headed up to Letchworth and then downhill into Hitchin before turning round at 6m and reversing the route. This meant a long mile and a half incline from 6.5 to 8miles which hopefully will form the start of my hill training.

Kept a very steady pace at 8:47 a mile, and heart rate kept at 69% so perfect pacing for this distance. Knees were a little sore towards then end of it. I think it maybe time to change my trainers soon. Pleased with the run though

Shoulders at the gym today, and instead of doing the whole routine twice I have added a fourth set in of 3 reps but increasing the weight again. This is designed to further encourage strength and size building as opposed to toning.

Alternate kettlebell press
10 x 8kg, 8 x 12kg, 5 x 12kg, 3 x 16kg (PB)
Lateral raise
10 x 5kg, 8 x 6kg, 5 x 7kg, 3 x 8kg (PB)
Cleans
10 x 20kg, 8 x 30kg, 5 x 35kg, 3 x 40kg (PB)
Front Raise
10 x 6kg, 8 x 7kg, 5 x 8kg, 3 x 9kg (PB)
Standing Press
10 x 20kg, 8 x 30kg, 5 x 40kg, 3 x 40kg (PB)

I am particularly proud of the 40kg Standing Press, this is a huge improvement since October when I was struggling to do 20kg..

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 a big bonus. The power of additional motivation.