Some Quality Speed sessions

Been busy this week so haven't had much time to get to my blog, but after the quiet weekend and feeling slightly under the weather, I've managed to shake off the cold and have been getting stronger all week.

I've also manged some good quality sessions:
Tuesday 22nd- Richard and I did a 6 mile negative split along the tow-path - a good pace and felt comfortable all the way.

Wednesday 23rd - Was the first of the Harriers track session at Becketts Park. Got the bus up after work and had e great session with coaches Pete Shields and Andy Wolfenden. Those guys know there stuff and it is an honour to run with them. We largely found our feet on the track for this first week, but for the record did:
- 1 mile warm-up on jog circuit
- Some plyometric exercises (eg hopping, strides, skipping)
- Pyramid of 400m,400,600,800m,600,400,400, with rest of 1:1 with effort
- 5 mins rest
- Half pyramid of 400m,400,600,800m
- 1 mile cool-down on jog circuit

I managed to keep a consistent pace for all reps of 80sec per 400m, with this speed maintained roughly for all distance, so thought it was a good seesion for me.

Thursday 24th - Normally my standard interval session with Richard, but I had decided to now because of the Wednesday track session. However, it was a lovely day so thought I would give it a go and hold back a little. We did 9 X qtr-miles at 88sec, with 2/3 rest. We ran together so a good effort for both of us.

To then cap it all, we had baby-sitters, so thought I'd keep my wife company on her hill sessions in the evening. So quite a 24 hour period with three interval sessions. Celebrated surviving injury free with a pint in The Taps afterwards.