A bit more effort

Same as last week, too late to get out with Harriers so off on my tod to Burley. Time to reintroduce a bit of effort. So between 15min plus wam up and cool down 5x4min with 2min jog recovery. I took it conservatively at more or less tempo(4:20 per kn).
Hamstring no problems but shin splints - an acceptable swap.
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Week done

So a week when I did what I planned to do running wise.
Including a longer slow run, should be up to 2hr run in a couple of weeks. Yesterday was wet and windy but a still enjoyable stretch to Bolton Abbey and back. I was happy that I felt as good at the end as I did at the start, though a bit sore shin wise today. So progress but I am so slow.

Tomorrow is the start of a new week
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The Dark Night

Plan A was to get to Harriers for a change, but domestic arrangments left me arriving 40mins later in town dropping off Junior for his group. I took to the road alone in full black stealth gear, with a little yellow reflective stuff as protection from the angry side of local life(not sure it makes a difference, they just buzz you anyway for making them feel guilty). Did the run to Burley and back, 7.1miles, at 75%, just over 8:30. Crossed the harriers group doing the Burley Lollipop, would have been nice to have some company, though my own company was tolerable tonight and I sorted a few things out as I ran without distraction.
So to bed fat boy.
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A little longer

So starts the return of the long slow run. Arthur Lydiard has much to answer for.
So reckoning on keeping my heart rate at the upper end of zone 2 and ignoring my pace, and being incremental in biulding up the miles, I trundled 10miles at just over 8:30 pace. Still nursing that hamstring a bit, but pleasnt to be out in the chilly sun lit Wharfe Valley.
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Chased by the snow

Managed a sort of run, walk thing on Monday up Pen Y gent with fam, as usual trying to please everyone. A pretty full on few days back at work. So..
A welcome quiet day at home, but my leisurely start(post ashes stay up- we absolutely anialated them) changed gear as the snow started. I reckoned the sooner I got out the better (borne out by me now being stranded up the hill at home and Lindylou being stranded down the hill).
Anyway I am now chuffed to have slipped(no pun intended) a nice 6.5miles run on the lightly snow covered back road from Ilk to Beamsley. Just getting back to it, I have lost sense of pace and effort. So 8:20 pace out and 8:05 pace back which felt comfy thoughout in cold and not ideal conditions. Nice to run that route without the silent bikes who put the willies up me usually.
Away in London for the day tomorrow, early start, late finish, so one long run 2 hourish on Sunday is the plan.
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Ticking over

Bro in L Ian and fam staying over, so Lin and Ian and I went for a run to Addingham and back. Ian and I did some regrouping and 4 good hill efforts and on 600m flat effort.
So just short of 10km.
I could do with a harder session soon to get my head in gear. Feeling a bit stronger, and maybe the slower miles at the moment is good for me. A real pleasure to run with ian who has discovered running and racing and running clubs this last year, we look forward to our runs out together when we meet up.
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A New and New resolution

Well it was manflu cos I can now run again, I've seen some poor souls this week with proper flu, and they won't be running for weeks, nasty bug!
After the exertions of last nights festivities (go on I'll have another one), L and I took some shifting to join the airedale dodgers for New Year starter (12months since the innaugral run we repeated the innaugral run course from the White lion in Kildwick)
Gary and I skipped off at a nice pace and threw in a few regroups to keep the 20 plus runners as a group. Good to catch up with folks and begin to plan a few races.
A tidy 5 miles, some of it more laboured than it should have been, but it cleared the head.
Will get the race diary out in the next week or 2
Hoping for a better running year, best wishes to you too readers.
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