Running
This is my strength and endurance session. I started with one 2 weeks ago but was sloppy and undisciplined and it was all a bit of a mess really.
Tonight could not have been more different.
After a gentle 2Km warm up I got stuck into 4 by 1Km at 5km race pace (that is 4:30s rather than flat out), I really wanted to run 4 controlled and steady reps, particularly concentrating on good form and just getting used to the feel.
So check out the splits and I tell you not a word of lie -
4:30:00
4:30:00
4:30:00
4:20:00
That’s right, even split times, no fractions of a second. Yes the last rep was 10 seconds quicker, but the last one always is a bit faster. The recovery was a 1Km floats, so each rep was covering the same ground along the straight(ish), flat section of The Tan. It was also a mental game as much as a physical one too, talking to myself and keeping it positive, no “ah screw it, who am I really hurting if I cut one rep short?”
I want to get it so I can complete a 5 rep set, then I can alternate this session with a tempo run every other Thursday.
I had a massage tonight with another one booked in three weeks. So, again, it’s late, only just finished dinner, I have lot’s of things saved up for a post tomorrow. If I have the strength to after my 26Km long run 
