Day Four

Day four marks my first tempo run of the training. My regular race shoes are getting towards the end of their life, and I wanted to get some more supportive shoes for when I"m doing longer runs, and so day four also included a trip to The Marathon Store! It's a pimped up branch of Sweat Shop with amazing staff, and they also run completely free runs from there five days a week, including free showers! And so after 45 minutes I walked out with fresh Adizeros for tempo runs (Adios instead of Feather this time - they have a little bit more cushion and are almost the same weight) plus some Boosts for the big miles).

For the run itself I decided to make a commute run, since I had dinner out later. It was a bit sluggish, which I'm putting down to running with a backpack, and a bit slow, but I got there. Next time I'll leave my stuff at work.

A photo posted by @philipmcdermott on

Stats

Type: Tempo run

Distance: 5 miles

Audio: ODEZA - In Return

Necessary item: New kicks


Day Two

From conversations with other runners I've had an idea of just how valuable interval training can be to improve your bas running pace. Years ago when I lived in Wapping we used to do sprint sessions once a week, and they always felt good. For some reason though I just hadn't got around to including them in training again, I think because if your only metric is miles per week intervals can feel like a waste of a chance to up that number! As part of my new plan though, intervals are integral - there is a session every week. 

This morning was particularly cold and my first speed training for a long time, so I took it quite easy so as not to strain anything. It as still pretty tough, although a bit of drum'n'bass certainly helped. Which reminds me, I must get more drum'n'bass for next week!

Stats

Type: Intervals

Distance: 8x300m

Audio: Drum'n'Bass

Necessary item: Uniqlo Heattech layer