w/c 19 December - A man with a plan

5 runs this week, which is pretty good for Christmas week with shopping to do, a baby to fuss over and wife to spoil rotten.  I even got a quality session in on this Christmas Day morning - a 3 mile hard tempo run with a mile warm up.

What I'm most pleased about is that is was a structured training week which I think sets a pattern that will take me up to the PBR.  What will change over the coming months is the length and severity of the sessions.  But the variety of sessions felt really good, and will work on leg power, lung capacity and mental strength.

The pattern is that I outlined last week, i.e.:

- Speedwork

- Tempo Run

- Fast hill reps

- Longer hill reps

- Hill run

- Long hill run

- Rest day

The week's training was:

Mon - Long hill run - 3 hours in the snow on Moel Famau - 14M, 3500'

Tues - Fast hill reps - 8*Eccleston reps

Weds - Rest day

Thurs - Hill run (with Rob C) Gamelin/Ponderosa/Brittania circuit - 10M, 2500'

Fri - 3 Tattenhall Railways - 1000', pouring with rain

Sat - Christmas Eve, rest day

Sun - Christmas Day, 4M (3M tempo, 1M steady - 26:45)

Total - 34 miles, 7,500' ascent (all ran)

Still feeling a bit slow, but getting better