Great 10K Simon, I've always wanted to do the London 10,000. A strong first 5K, not sure what caused the slow down at the end? How long is your long run? For me, I tend to flag if I've neglected long runs.
SG - good 5K and nice to be back below 17min with the dodgy ribs too. We are spoilt for quick 5K races up here, there's literally one every month.
Track Thursday (after a hangover Wednesday in bed) 1 x 1K (2mins), 4 x 400 (90s), 4 x 200 (30s).
1K (3:15), 400s (74, 75, 75, 73), 200s (34, 34, 33, 31). The K felt God awful but my legs livened up for the 200s.
Bit slow here this week? Good session on the grass by Simon, faster than my track reps.
My week has gone:
M - 7.5 easy
T - 6 x 600m
W - 9.5 miles easy (but in 2 runs as my mate's calf went and I had to drive him home then continue later.)
T - 5.25 miles with 3 @ tempo.
F - 3 miles recovery
S - Cheshire champs 1500, then a 2 mile tempo.
S - 15 miles easy.
52 for the week
Ran a 1500 yesterday and got myself a senior gold by beating one other guy. I was 20 seconds behind and 20 seconds in front of other runners so totally stranded in a small field. Ran 4:41 which I wasn't too happy with. But on my own and I know I took the 3rd lap far too easy. Then did a 2 mile tempo in the park for good measure. Very enjoyable distance to race though, I'd love to have another go in a bigger/graded race.
This weekend Bus, don't you worry. Then half term next week, some of my mates (normal ones who don't run) are off too! So a day or two sat in a pub beer garden talking nonsense drinking craft beer seems highly likely