My Last Run

Tues - 4.6miles 54mins

Jog Scotland 4 mile group, very slippy underfoot, the roads were worse than the pavements, happy to report no one slipped on their buts 

4 slow miles at 7.25 m/m.  First run since spraining my ankle last week.  Little bit of a twinge but not too bad.

7.25 miles of interval training this evening.

5.5 mile club run.  Fantastic. Cold.

3.1 miles tonight (22 mins) just a little jog as was doing some gym work. Nice for the variation!

Wed 7.00pm 10km (garmin free)

nice easy run - well wrapped up - enjoyed feeling the icy air - puddles were frozen but thankfully pavements were'nt that slippy

keep going everyone

cold but beautiful night in London. Winter Wonderland in Hyde Park gave us extra christmas spirit on my club run.

pace-wise, a run of two halves. started off as designated sweeper looking after newbies at the back, then, when it was obvious they knew the way, sprinted off with one of the fastest women in the club, who had started late. 6k at 6.20m/km (!), then 5k at 4.40m/km (!). second half was slow run for her; slightly above tempo for me. 

4M Steadily and carefully on snow.

Very cold this morning for a 6 mile tempo.  Lungs were burning by the end but thankfully, little ice

Morning all,

Did 8 miles last night with co-workers, nice and easy with a couple of effort miles. Cold as cold stuff though. Need some more tights, can't get my one pair washed quick enough...

Keep on keepin' on,

D

6.5 miles this evening with 4 miles @ tempo pace in the middle.

9.57 miles tonight at 7.13 m/m pace.  Gradually building my speed and distance up after my injury.

7.8 miles. 3 mile hill session. 6x400 @ 1:39 average pace w/ jog back down recoveries.

4M Steadily done mainly off road due to icy paths. Keep it going and be careful you lot.

Love Surrey Runner's slow injury recovery runs! Good luck with the recovery SR

Good hill session Mike R.

6.2 miles this morning at 7:20min/mile to warm myself up. Had to slow down on the icy cycle path though!

Take care and good running all

D

Thurs 3.6 miles 36 mins

Hills sprints last night, very slippy under foot on the paths as it was raining but still very cold, good news the tempatures are up today so hopefully no ice tonight.

6 miles this morning.  The rain didn't bother me but the wind was Orrid

Calf problem's cleared up.  10k early a.m. to Crosby, Blundellsands and down the beach with a strong N wind to help