Well, what a disaster this week. Having been so pleased about my new trainers, within a short while of trying them out my achilles tendon started hurting and my calf tightened up. Out came the ice and the ibuprofen gel. I obviously do not get on with Mizuno trainers. They were the ones I had when I had the bursar in my achilles a few years ago that put me out of action for about eighteen months and caused no end of pain. I had wondered whether the trainers were partly to blame for my string of injuries, but I couldn't see how when they had been fitted at a running shop etc.
I was so miserable on Saturday night worrying that I wouldn't be able to run again for months. Sunday I iced it again, but it was still painful and I kept getting shooting pains when I walked. I took the trainers back to the shop and after a while got fitted with another pair. This time Asics. They were very comfy and felt lovely to run in on the treadmill. Little madam thought it was hilarious though because they had quite a bit of pink on them and I am so not a pink person. But when you are choosing trainers it's not the colour that matters. Not that she understood that!
Sunday we went up to the track and I did just a short run around the track to check that they felt okay and they did. Woohoo! My calf was still tight, but there wasn't any pain in my achilles so all well and good...
Monday I just went out and ran with no real target, just to get out and run. Did 7 miles with nice thick socks on (concentrate - that bit is important!)
Tuesday morning I went out and did a few miles (3.83) not particularly fast though. Tuesday evening was running club again. As I got to the gym I noticed that my right trainer was rubbing a bit on the top of my foot. I shoved a bit of toilet paper in to protect it thinking it was just a settling in thing. Two groups this week so I went with the fast group again. We ran up to Carnegie. On the way up Otley Road there were dressed up students off to the pub. "He went that way!" one of them shouted. Oh ha ha ha. Up at Carnegie we had to run the Green Mile which was three times round the grassy bit. Handicapped race and I went off 5th out of 8. Mispaced myself completely as I thought he meant 3 miles and paced myself for that. Oops. Still, did okay with a sprint finish. Missed the bus as we were back late and although club finished at 8, I didn't get home until nearly 10. Going to have to make sure I catch that bus from now onwards.
Wednesday when I went out it was absolutely tipping it down. I was so so so drenched. Came home and bought a jacket from ebay! My calf was still really bothering me and no matter how much stretching I did it wasn't making any difference. I kept icing and ibuprofen gelling it, but was getting more than a bit concerned. Advice on Runners World was to have a sports massage.
So Thursday I found a person who did sports massage and luckily managed to get an appointment. Turns out she knows loads of people at running club! Massage was agony.
On the way my trainers were digging in again and on closer inspection I found the seam was sticking out miles on the right foot. So took them back to the shop and the only other pair had exactly the same problem. Back to the drawing board (or treadmill) again... Tried on so many pairs. I even tried a pair of neutral trainers on and although she said I could possibly get away with them because I didn't overpronate too much, with my knee history I really should stick with mild/moderate support. Although next time I might be able to have neutrals. Eventually came away with a different pair of Asics. Was very close between them and Brooks. The Brooks had good gel in the front to push off from, but the Asics were most comfortable. They are Asics 2130GT.
Did a hard interval session in them on Thursday. Forgot water and it was very hot so I managed 8 out of 12 400m intervals. The heat showed. Average pace: 6:12, 6:13, 6:19, 6:11, 6:18, 6:20, 6:31, 6:42. Times: 1:32, 1:33, 1:34, 1:32, 1:32, 1:35, 1:37, 1:40. The trainers were comfy and my achilles was okay. My calf was still tight, but bearable - just!
Friday I went out in the evening. It seemed like ages since I had done a fast(ish) run rather than intervals or long slow runs. So I set off not to run very quickly, but reasonably. Friday night is not the best time to run - loads of stupid comments from the idiots around. I knew I was going fairly quickly but didn't want to push it, so slowed the pace a bit for a while. Up the hill through Austhorpe in 1:19. I hate that hill! When I was fairly close to home I looked at my watch and realised I was on 44 mins with 5.5 miles - so I pushed it! I did 6 miles in 47 mins and that was just a training run. My pb for 10k being 47:08 in a race I was extremely pleased with this time.
Saturday I had intended to go for 10 miles plus on 75% MHR, but I soon realised there was no way I was up to it. My legs were tired and I hadn't really eaten enough the day before so I had no energy left. I cut it short at 4 miles, but at least I got out.
Mileage for this week: approx 46 miles (forgot to set watch going at run club for a while!)
Saturday, May 31, 2008
Saturday, May 24, 2008
Slow down - you'll only get burn out
Not that I am looking forward to Guillemots gig or anything...
This week has not been fantastic overall unfortunately.
Monday I woke up feeling aboslutely dreadful. Really weak and very shaky. Came to the conclusion that I had over-trained over the weekend and not eaten enough to compensate. So I ate on Monday and by Tuesday morning I was feeling better - not 100%, but definitely better.
Tuesday night was club night!!! Got there and typically there weren't many people. Normally there are 5 groups, but on this particular night everyone set off together and then split into two groups. I went with the fast group. We were put into pairs to run full pelt up a steep hill. I managed to get nearly to the top before seeing stars! Was good fun though. Then we ran up another hill which was much less steep, but I didn't have the energy left and was much slower. After that we carried on running back to the start. With half a mile to go we were told to run as fast as we could back to base. I did and was first woman back behind three men. I was pleased with myself and had enjoyed it lots. Ran about 6 miles I think.
I have really had to cut down my distance this week. Two reasons - 1. I still didn't feel fantastic energy wise and didn't want to get burn out. 2. I had lots of work to do and didn't want to be too tired to do it. So Wednesday I worked in the morning and did my run early afternoon. 8.79 miles average pace 8.37 min/mi which was faster than I had previously achieved in that heart rate zone. I must be getting fitter.
Friday was an interval session of 4 x 1 mile fast, 0.5 mile slow. My chest was tight - I am trying to ward off a cold and I struggled to make the pace I wanted to. 2 were around 7:35, 1 at 7:50 and 1 at 7:15. I had been aiming at between 7 and 7:30. Not pleased really.
Saturday. New trainers! Tried the equivalent of my trainers at the moment, but when the lady checked out my running on the treadmill she said I didn't need that much support. Yay! My running style is more efficient and I don't need to wear bricks on my feet anymore. Tried Asics and Mizuno and both were very comfy, but the lady said that Mizuno ones were slightly better for me so Mizuno Wave Inspire ones I came away with. Tried them out on a tempo run when I got home and they felt fantastic. So much lighter than my other ones and my knees didn't hurt. Fab! The tempo run wasn't as fast as I would have liked. Was meant to be 20 mins between 7:20 and 7:40 and ended up and average of 7:48. Bit disappointed, but I have really struggled this week and also think I might be coming down with a cold. Bought the entire vitamins counter at Boots today in the hope of warding it off. Fingers crossed I can.
Total mileage for this week: approx 34.5
This week has not been fantastic overall unfortunately.
Monday I woke up feeling aboslutely dreadful. Really weak and very shaky. Came to the conclusion that I had over-trained over the weekend and not eaten enough to compensate. So I ate on Monday and by Tuesday morning I was feeling better - not 100%, but definitely better.
Tuesday night was club night!!! Got there and typically there weren't many people. Normally there are 5 groups, but on this particular night everyone set off together and then split into two groups. I went with the fast group. We were put into pairs to run full pelt up a steep hill. I managed to get nearly to the top before seeing stars! Was good fun though. Then we ran up another hill which was much less steep, but I didn't have the energy left and was much slower. After that we carried on running back to the start. With half a mile to go we were told to run as fast as we could back to base. I did and was first woman back behind three men. I was pleased with myself and had enjoyed it lots. Ran about 6 miles I think.
I have really had to cut down my distance this week. Two reasons - 1. I still didn't feel fantastic energy wise and didn't want to get burn out. 2. I had lots of work to do and didn't want to be too tired to do it. So Wednesday I worked in the morning and did my run early afternoon. 8.79 miles average pace 8.37 min/mi which was faster than I had previously achieved in that heart rate zone. I must be getting fitter.
Friday was an interval session of 4 x 1 mile fast, 0.5 mile slow. My chest was tight - I am trying to ward off a cold and I struggled to make the pace I wanted to. 2 were around 7:35, 1 at 7:50 and 1 at 7:15. I had been aiming at between 7 and 7:30. Not pleased really.
Saturday. New trainers! Tried the equivalent of my trainers at the moment, but when the lady checked out my running on the treadmill she said I didn't need that much support. Yay! My running style is more efficient and I don't need to wear bricks on my feet anymore. Tried Asics and Mizuno and both were very comfy, but the lady said that Mizuno ones were slightly better for me so Mizuno Wave Inspire ones I came away with. Tried them out on a tempo run when I got home and they felt fantastic. So much lighter than my other ones and my knees didn't hurt. Fab! The tempo run wasn't as fast as I would have liked. Was meant to be 20 mins between 7:20 and 7:40 and ended up and average of 7:48. Bit disappointed, but I have really struggled this week and also think I might be coming down with a cold. Bought the entire vitamins counter at Boots today in the hope of warding it off. Fingers crossed I can.
Total mileage for this week: approx 34.5
Sunday, May 18, 2008
Olympics here I come...
Not really, but I am so pleased with myself tonight I had to post again.
Interval session. 2 mile slow warm up then 2 lots of 3 x 0.31 miles with 2 min recovery and 6 mins between the two sets. I knew I was going fast but when I had finished the second lot and was on recovery and looked at Garmin. It was just ticking over to 46 mins and 5.6 miles! With just over a month left of training my 45 min 10k is looking even more possible. Looking at the times from last year that would put me in 15th place and the category isn't even a vet category - 18-39! Soooooo pleased. If I can do that with intervals and slow warm up I can't see any reason why I can't achieve my target.... (just must not get injured...)
Saturday, May 17, 2008
Fast and furious to lift the clouds
Managed to clock up a fair few miles this week too and the weather has been really lovely.
Monday - short (2.91) recovery run after Sunday's outing. I was going to make it a rest day, but I felt that I needed to get out and stretch my legs. It worked and they felt much better.
Tuesday - madam and I went up to the track again. She rode round for a while and then skipped happily in the sunshine while I did an interval session alongside about 5 other people. The sun brought out all the runners! The intervals were 5 x 800m and the fastest was 6:28 and the slowest 7:02. I was pleased with my efforts.
Wednesday - my long run was split with a visit to the doctor so I did 2.75 miles then another 6 or so to make it 9.23 with an average pace of 8:54. I was pleased again to be able to keep my heart rate in zone 4 for most of the run.
Friday - a 40 min fartlek session. I was feeling a little tired, but still managed some pretty fast intervals where I even hit 5:41 min/mi! Friday night I was feeling low, so rather than sit at home, I put on my trainers and hit the streets. My Garmin has been slow picking up satellites this week (although it might be down to my impatience waiting for it to find them before setting off...) so I had to stop after 5 mins to reset it. I was running very quickly and it didn't pick them up for ages so I knew the distance and time was going to be out by quite a bit. I have never run so fast - there were almost people leaping out of the way! When I got back and measured the distance on mapmyrun it came out at 4.06 miles in 28:44 meaning 7:07 min/mi. Wow that's fast! It would mean 21:45 for 5k and 45:21 for 10k. I CAN do it!
Saturday - long run again. Took it easy and did 9.17 miles averaging 9:02 min/mi. It was nice to just run with no target except heart rate and I ended up running through the woods near where I grew up. I wanted to stop and pick bluebells! My legs were very tired and I hit my usual 7 miles I can't keep going bit before recovering. I am going to have to be careful with my knees though - they are very sore today.
Total miles 11/5 - 17/5 - 51.93 miles...
Monday - short (2.91) recovery run after Sunday's outing. I was going to make it a rest day, but I felt that I needed to get out and stretch my legs. It worked and they felt much better.
Tuesday - madam and I went up to the track again. She rode round for a while and then skipped happily in the sunshine while I did an interval session alongside about 5 other people. The sun brought out all the runners! The intervals were 5 x 800m and the fastest was 6:28 and the slowest 7:02. I was pleased with my efforts.
Wednesday - my long run was split with a visit to the doctor so I did 2.75 miles then another 6 or so to make it 9.23 with an average pace of 8:54. I was pleased again to be able to keep my heart rate in zone 4 for most of the run.
Friday - a 40 min fartlek session. I was feeling a little tired, but still managed some pretty fast intervals where I even hit 5:41 min/mi! Friday night I was feeling low, so rather than sit at home, I put on my trainers and hit the streets. My Garmin has been slow picking up satellites this week (although it might be down to my impatience waiting for it to find them before setting off...) so I had to stop after 5 mins to reset it. I was running very quickly and it didn't pick them up for ages so I knew the distance and time was going to be out by quite a bit. I have never run so fast - there were almost people leaping out of the way! When I got back and measured the distance on mapmyrun it came out at 4.06 miles in 28:44 meaning 7:07 min/mi. Wow that's fast! It would mean 21:45 for 5k and 45:21 for 10k. I CAN do it!
Saturday - long run again. Took it easy and did 9.17 miles averaging 9:02 min/mi. It was nice to just run with no target except heart rate and I ended up running through the woods near where I grew up. I wanted to stop and pick bluebells! My legs were very tired and I hit my usual 7 miles I can't keep going bit before recovering. I am going to have to be careful with my knees though - they are very sore today.
Total miles 11/5 - 17/5 - 51.93 miles...
Sunday, May 11, 2008
Show me the way to go home
Bank Holiday Monday saw me doing 6 x 600m intervals. I had set up pace of 7 to 7:30 min/mi, but I just can't keep to that speed. Have to go faster! Average pace for each interval was around 6:55 min/mi. HR recovered quickly too. Wish I could keep these intervals up for longer though.
Tuesday madam wanted to go to the track so we did. She cycled round on her bike and I ran a rough tempo session. About 2.75 miles at around 7 min/mi. It was good fun and madam enjoyed herself apart from the drama queen session on the way back home when her bike fell over about fifty million times!
Wednesday - long run day. Did 14 miles today in 2:10. Was pleased cos managed to keep HR in zone 4 just about all the way. So pleased I can run further than half marathon distance. Legs felt bad at about 7 miles, but then seemed to get their second wind and by the end I felt that I could have run further but didn't want to push it.
Friday was a 45 min session with hills. Ran around the streets near home. I had no idea how steep some of those hills are. Managed quite a few though, but suffered for it later with very tired legs!
Saturday went to gym for a change. Did 2k row warm up in 9:30 mins, sit ups on ball and short weights session. Then went on treadmill to attempt interval session. Had hoped to follow a session which would help me be sub 40 10k by end of year, but after first interval I realised there was no way that was happening now! It was tough going and the hot weather didn't help, but I did some short intervals at 14kmph and 14.5kmph before I gave up. Not like me to give up, but I was literally dripping and just couldn't run any further. Never mind, everyone has off days. Did really stupid thing though. My left calf has been quite tight this week so I thought a session in the spa would help to relax the muscle. Nice thought, but oh my goodness that was so not the right thing to do on a hot day after a hard gym session. I felt decidely odd the rest of the day through dehydration!
Long run today as well. Set up Garmin for 15 miles and set off. Ran up to Barwick and through to Garforth. Then thought I needed to add a bit of distance so tried to find a route that would bring me out by The Crusader. Oops. Took a totally different road and ended up by East Garforth station. Couldn't see a road way out, but found a footpath that I thought would bring me out a bit further up near Saville Brothers. No no no! Actually ended up on road leading to Aberford (after a bit of a panic that I hadn't got a clue where I was and the miles were stacking up). No footpath so had to run half on road half through long grass, nettles and thistles. Eventually found roundabout and headed back towards Saville Brothers. At least I knew where I was by this point. My legs were suffering from hop running through dodgy plants and I knew that my distance was going to be over what I had planned. Nearly gave up and asked Auntie for a lift, but decided to keep going. And got home - eventually. 16.65 miles!!! After that though I know I could run a marathon even if it wasn't a fantastic time. One for the future though...
Total mileage 4/5 to 10/5: 41.08 miles on Garmin and about 5 miles at gym. Total 46 miles. I cannot believe that I ran that far last week!
Tuesday madam wanted to go to the track so we did. She cycled round on her bike and I ran a rough tempo session. About 2.75 miles at around 7 min/mi. It was good fun and madam enjoyed herself apart from the drama queen session on the way back home when her bike fell over about fifty million times!
Wednesday - long run day. Did 14 miles today in 2:10. Was pleased cos managed to keep HR in zone 4 just about all the way. So pleased I can run further than half marathon distance. Legs felt bad at about 7 miles, but then seemed to get their second wind and by the end I felt that I could have run further but didn't want to push it.
Friday was a 45 min session with hills. Ran around the streets near home. I had no idea how steep some of those hills are. Managed quite a few though, but suffered for it later with very tired legs!
Saturday went to gym for a change. Did 2k row warm up in 9:30 mins, sit ups on ball and short weights session. Then went on treadmill to attempt interval session. Had hoped to follow a session which would help me be sub 40 10k by end of year, but after first interval I realised there was no way that was happening now! It was tough going and the hot weather didn't help, but I did some short intervals at 14kmph and 14.5kmph before I gave up. Not like me to give up, but I was literally dripping and just couldn't run any further. Never mind, everyone has off days. Did really stupid thing though. My left calf has been quite tight this week so I thought a session in the spa would help to relax the muscle. Nice thought, but oh my goodness that was so not the right thing to do on a hot day after a hard gym session. I felt decidely odd the rest of the day through dehydration!
Long run today as well. Set up Garmin for 15 miles and set off. Ran up to Barwick and through to Garforth. Then thought I needed to add a bit of distance so tried to find a route that would bring me out by The Crusader. Oops. Took a totally different road and ended up by East Garforth station. Couldn't see a road way out, but found a footpath that I thought would bring me out a bit further up near Saville Brothers. No no no! Actually ended up on road leading to Aberford (after a bit of a panic that I hadn't got a clue where I was and the miles were stacking up). No footpath so had to run half on road half through long grass, nettles and thistles. Eventually found roundabout and headed back towards Saville Brothers. At least I knew where I was by this point. My legs were suffering from hop running through dodgy plants and I knew that my distance was going to be over what I had planned. Nearly gave up and asked Auntie for a lift, but decided to keep going. And got home - eventually. 16.65 miles!!! After that though I know I could run a marathon even if it wasn't a fantastic time. One for the future though...
Total mileage 4/5 to 10/5: 41.08 miles on Garmin and about 5 miles at gym. Total 46 miles. I cannot believe that I ran that far last week!
Sunday, May 4, 2008
How to be confused
Been doing some more reading this week. The Runners World 10k and half marathon training thread was extremely interesting re techniques for improving times. Most of the people on there seemed to be in agreement that the way to improve was to run long distances at a slow pace. It seemed silly when I first read it, but more and more people were posting saying how they had tried it and it had worked. Here comes the science bit... the mitochondria in your legs need to be able to burn oxygen more efficiently, so building up an aerobic base by running at 70% MHR means they got used to running tired and learned how to use the oxygen they had. Interval training should only be used in the 6 to 8 weeks before a race as that uses the anaerobic system and the two don't work together well. Apparently in a race the body uses mainly the aerobic system and only uses the anaerobic when the aerobic is running low. Makes sense, but how would that work in practice?
Monday was a slow run at 8:55 min/mi over 4.5 miles. Pretty easy going and nice to just get out and run.
Wednesday was my long slow run. I set Garmin up for 13 miles again, but changed target from pace to 70-80% MHR. Well, after 20 mins of me trying to run slowly, I got really really fed up with it beeping at me because my HR was too high. If I had gone any slower I swear I would have stopped, so I switched my target back to pace and carried on. Much better. I could keep a slow pace of around 9:30 min/mi and managed the whole distance pretty easily. Apart from my tummy being really sore and ending up with not very nice side effects for the rest of the day I was fine.
Thursday I went to Up and Running and spoke to them about energy supplements. I came away with some recovery sachets and a sample of an energy drink for on the go. Worth a try. I also got my samples from High5 which has various gels and sachets to try out too.
Friday was another 4.5 slow run. My legs seemed to feel like lead weights after Wednesday so my pace was only 8:51 min/mi. Still, at least I managed it and tried some of the recovery drink after to see if it would make a difference.
Saturday madam wanted to try the HPTT so off we went. I got chatting to a lovely lady at the start who also had two girls with her who were 9 and running for the first time. She turned out to be a member of VARR and that has made me want to join even more. They seem such a friendly lot. Madam set off like the clappers and I had to keep telling her to slow down. It was quite warm and as I don't usually take on fluids when I am training I hadn't thought to take anything for her. Big mistake! She was hot and bothered by the time we had made it to the lap 1 marker. Tom was there and he recognised me and shouted to me. The second lap madam was just too hot and tired and she kept slowing down and walking. She decided she didn't want to do any more so we finished after lap 2. She managed 3k and next time I will remember a drink for her and hopefully she will be able to finish. Had a lovely chat to Tom. I told him how pleased I was with my race results and he said how good I was looking. It was nice to be able to tell him how well I was doing because when I had my long string of injuries I felt sure that he was disappointed in me for 'giving up' when in reality I really couldn't break free from injury after injury after injury.
When I came home, I decided to change my profile on my Garmin as I felt sure that my MHR was just too low. I knew that after Leeds 10k last year my HR hit 208 as I crossed the finish line so I played it safe and put in 204 as my max. Then I went out for an 8 mile interval session. 2 miles warm up then 3 x 1 mile intervals at 80-85% MHR followed by 2 miles cool down. Much better and I didn't get beeped at nearly as much - only up hills which is to be expected. I had the recovery shake as well to see if it made any difference to my extremely tired legs.
I visited a running shop in Bradford in the afternoon to get some shorts and a t-shirt and a hydration belt of some kind as I know that I will need to take on fluids for my longer runs in the summer.
Amazingly, this morning my legs felt absolutely fine. I think the drink must have worked.
I made up an energy drink to take out with me. I couldn't get the belt tight enough and it bounced around lots on the run, but I did take some sips on the way round and it really seemed to help. I did 11 miles aiming for zone 4 HR and apart from hills I managed it. I thought I would have gone further as I ran along the ring road to Roundhay Park and back and was surprised that it wasn't 13 miles. Still I managed it and hopefully my legs will be okay tomorrow. They feel a little stiff again today, but I am sure they will settle.
Total miles for week 27/4 - 3/5 was 29.69 miles. Not bad...
Monday was a slow run at 8:55 min/mi over 4.5 miles. Pretty easy going and nice to just get out and run.
Wednesday was my long slow run. I set Garmin up for 13 miles again, but changed target from pace to 70-80% MHR. Well, after 20 mins of me trying to run slowly, I got really really fed up with it beeping at me because my HR was too high. If I had gone any slower I swear I would have stopped, so I switched my target back to pace and carried on. Much better. I could keep a slow pace of around 9:30 min/mi and managed the whole distance pretty easily. Apart from my tummy being really sore and ending up with not very nice side effects for the rest of the day I was fine.
Thursday I went to Up and Running and spoke to them about energy supplements. I came away with some recovery sachets and a sample of an energy drink for on the go. Worth a try. I also got my samples from High5 which has various gels and sachets to try out too.
Friday was another 4.5 slow run. My legs seemed to feel like lead weights after Wednesday so my pace was only 8:51 min/mi. Still, at least I managed it and tried some of the recovery drink after to see if it would make a difference.
Saturday madam wanted to try the HPTT so off we went. I got chatting to a lovely lady at the start who also had two girls with her who were 9 and running for the first time. She turned out to be a member of VARR and that has made me want to join even more. They seem such a friendly lot. Madam set off like the clappers and I had to keep telling her to slow down. It was quite warm and as I don't usually take on fluids when I am training I hadn't thought to take anything for her. Big mistake! She was hot and bothered by the time we had made it to the lap 1 marker. Tom was there and he recognised me and shouted to me. The second lap madam was just too hot and tired and she kept slowing down and walking. She decided she didn't want to do any more so we finished after lap 2. She managed 3k and next time I will remember a drink for her and hopefully she will be able to finish. Had a lovely chat to Tom. I told him how pleased I was with my race results and he said how good I was looking. It was nice to be able to tell him how well I was doing because when I had my long string of injuries I felt sure that he was disappointed in me for 'giving up' when in reality I really couldn't break free from injury after injury after injury.
When I came home, I decided to change my profile on my Garmin as I felt sure that my MHR was just too low. I knew that after Leeds 10k last year my HR hit 208 as I crossed the finish line so I played it safe and put in 204 as my max. Then I went out for an 8 mile interval session. 2 miles warm up then 3 x 1 mile intervals at 80-85% MHR followed by 2 miles cool down. Much better and I didn't get beeped at nearly as much - only up hills which is to be expected. I had the recovery shake as well to see if it made any difference to my extremely tired legs.
I visited a running shop in Bradford in the afternoon to get some shorts and a t-shirt and a hydration belt of some kind as I know that I will need to take on fluids for my longer runs in the summer.
Amazingly, this morning my legs felt absolutely fine. I think the drink must have worked.
I made up an energy drink to take out with me. I couldn't get the belt tight enough and it bounced around lots on the run, but I did take some sips on the way round and it really seemed to help. I did 11 miles aiming for zone 4 HR and apart from hills I managed it. I thought I would have gone further as I ran along the ring road to Roundhay Park and back and was surprised that it wasn't 13 miles. Still I managed it and hopefully my legs will be okay tomorrow. They feel a little stiff again today, but I am sure they will settle.
Total miles for week 27/4 - 3/5 was 29.69 miles. Not bad...
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