I always try to maintain a balance between long runs and short runs, easy and hard pace, flat and hilly, for both endurance and speed.
Wednesday was club night and this was a gently paced but hilly 9k. The mist on top of the hills was so bad, at one point I could barely see 20 metres ahead of me! Fortunately it was in the National Park that I grew up in, so I know my way around pretty well… This easyish but longer run followed a pretty high tempo speed session the previous evening so worked well to keep the mileage up and so allow my legs to recover.
On Thursday my wife and I ran in shifts! Her club nights begin at 7:15pm and I get in from work at just after 6pm, giving me 30 minutes to go for a run! As I take 10 minutes to warm up and stretch this left me with around 20 minutes left to run, so I decided to do a fast but hilly 5K. This I did in 21 minutes – a short but intense workout. I then took Friday and Saturday off running due to no time and as I have a race on Sunday a 10k entitled the ‘Southbourne Fast and Flat’. The weather is meant to be appalling so whether it’s fast or not, we shall see!
10k fast race tomorrow, recovery 8-10k on Monday.