New goals

I am still on cloud 9 after last week, but it has given me some new challenges.

My first challenge has to be sub 22 in HPTT 5k. It is driving me nuts that I just can't seem to keep the pace up over such a short distance. I did it again yesterday and although I got a new pb (22:15) I still can't crack the magical 21 mins. It was freezing cold yesterday at -1 and little madam was crying at the end because her toes were so cold. I set off too quickly I think so maybe if I can turn the pace down a little at the start it will work. The last km just wipes me out.

My other challenges are my new predicted times:
5k 21:28 (6:54)
10 mile 1:13:10 (7:19)
Half Marathon 1:38:13 (7:30)
Marathon 3:27:14 (7:54)

It is the marathon one that is scaring me most I think because that pace is the pace I managed for Leeds Half just two months ago. Still, there are 6 months of training left so by then my endurance should be much improved.

The half marathon one I am pleased with because it gives me something to aim for in January when I do the Brass Monkey.

I have not done too much this week. Monday I was very sensible and rested. Tuesday was club night and I went at it far too quickly. At one point we were hitting under 6 min miles. No wonder my knees are sore! Wednesday and Thursday I rested. Friday I decided to do Stonegate Road instead of intervals as I think that will be more important than super speed over the next few months. It was okay and I think I will try to do that route more often to build up my quads.

Today was my long run day. I decided to see how my knees were while running before deciding on a distance although it had to be 10+. Knees were sore so I did 11. It was so hard to get moving this morning. It was very cold and I just couldn't get warm. My legs did not want to do any kind of speed at all and I averaged 9 min miles for the distance.

My training paces according to Runners World are:
easy run 8:51
tempo 7:22
VO2 max 6:38
speed 6:09
long run 8:51-10:00
Yasso 800s 3:24 min/800

So I suppose my long run pace was about right, but it felt s l o w.

I wish there was someone in run club who was doing long runs at my pace. I am too slow for the men (they are all aiming at sub 3hr marathons) and too quick for the women (my long run pace is their 10k race pace mostly). Looks like I am going to be out on my own for most of this build up so I have bought myself some new music (any excuse!).

My Santa suit arrived on Monday and it is HUGE! There is no way I can run in it so I am passing it on to someone else who is doing the Santa Dash. I couldn't find one that fitted me so I have ended up with a ladies santa suit and ordered some thick red kids tights from M&S in an attempt to keep me warm. It should be a fun race with loads of run club members doing it.