Monday 12th January 

Gym - speed work - 5m @ 6.50 p/m (34.10) 
Lactate threshold workout 
7 m in all 

Didn't manage to get out at all yesterday and in truth enjoyed the rest; my legs were feeling fatigued after the 15.5 mile run on Saturday, probably just overcooked on the pace. Great to have a day enjoying Sian's birthday weekend and chilling (with a bit of work too :-()

The schedule of Lord Pfitzinger threw in a lactate threshold session for this week, so with miserable wetaher outside it seemed an ideal opportunity to replace the BVH club run with a gym session, and get the speed work out the way.

It was a tough session, a short warm up on the X-Trainer and then a 5 miler on the treadmill, with some old house music to keep me sane. Aimed for roughly half marathon pace; started at 6.50 min miling for the first 3, then increased the speed by about 10 secs per mile for miles 4 and 5. As with most of these session, I felt better as it went along, and a 5 miler in under 35 minutes was pretty good. Quick warm down and that's the speed work out of the way for a while - hurrah!


Prognosis on week 4 - completed yesterday 
36.8 miles 
A decent effort and still injury free …. 

162 miles so far in 5weeks (one week spread over 2!), average of 32 miles per week (or 40 over 4)