Speedy work

Speedy work

Sheep in a field
Sheep watching me run

Weekly round up

Only seven weeks until the Birmingham Great Run and this week saw me running through dark woods and working on my speed.

Wednesday was my club run and it was another new to me route. We started off running through a series of fields linked by a small footpath. The fields were full of corn (of the on-the-cob variety) and the corn seemed to get taller and taller as we ran from one field to the next.

After the fields we went into some rather dark woods and I was thankful my new head torch had arrived the week before, I definitely needed it. The woods turned out to be part of Tring Park which I had ran through the other week, I hadn’t realised it was so big. It was also rather muddy and I’ve been looking into some new trail shoes as I think I will need better grip underfoot as we head to the winter.

In total we ran  6.82 in 1 hour 17 minutes and 10s.

On Saturday I was at parkrun once again. You may remember that I had been threatened with a 26 minute pacer but my pacer had a slight injury so had volunteered to be the last runner. I was relieved as I had woken up with a sore shoulder and I wasn’t sure if I’d be able to keep up. In the end I finished in 27 minutes and 40 seconds. I’m managing to keep the pace under 28 minutes which I’m very happy with.

For the past few Sundays I’ve been doing a long run in the morning but this Sunday I felt that I wanted to work on my speed so followed a speed workout from the September issue of Women’s Running. It was quite simple, a 10 minute warm up jog followed by two sets of 6 minutes at steady pace, 3 minutes of threashold pace and 1 minute fast! You have a 1 minute recovery jog in between each part and end with a 10 minute warm down jog.

It was quite fun, although I found it hard to pace myself for the steady and threashold pace I did manage to get to a 5:55 pace during the 1 minute fast! This was near the end of the minute and I think I had the benefit of a slight downhill at that point, still it’s great to know I can go that fast even if it is just for a few seconds.

In total I ran 4.21 miles in 46 minutes 38 seconds.

So how was your week? Do you have any speed workouts you like to use? And if you have any recommendations for trail shoes do let me know!

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