I've been avoiding this....

30 mins tempo peaking at around 7.40, I didn't go at that for long maybe just a minute and ran most of it over 9 min mile. Long week at work, and I feel like I'm coming home waving at everyone and heading back into work again! So I'm tired and grumpy and just want to keep myself ticking over this week!
Miles this year 199

40 minute tempo-
5 mins at 10.30 pace
5 mins at 10.00
5 mins at 9.30
5 mins at 9.00
3 mins at 8.30
2 mins at 8.00
5 mins at 9.00
5 mins at 9.30
5 mins at 10.00
And 4 mins at 11 min to get back home!
They are rough times I found I was constantly running way to fast or too slow and was only falling into the right pace when it was time to speed it up or slow it down:rolleyes:
Felt good on this besides having to run into a strong wind (was easy coming back though!)
Covered 4.6 miles
Miles this year 211.6

6.5 miles in around an hour- was debating whether to do 5 or 7 miles so I just got so far and ran til I got home! Had to walk across some stony bits and junp away from waves and that so it was more of an 'out for a run' rather than a 'training for a run':D
Miles this year 221.6

50 mins tempo- I didn't really stick with it I started at 10 min mile for the first mile and peaked at around 8.30- I wasn't in a speed mood today but was happy to keep plodding away covered 5.25 miles anyway which I was happy enough with.
I've a cut on my heel that was annoying me near the end coz the compeed blister plaster started slipping off and (I'm afraid to write it and make it real) I might have felt a tiny niggle in my calf (I actually got a dart of pain in my thigh and then felt a heaviness in my calf after it) hopefully it is nothing.
Miles this year 229.85

8 *qurter mile at race pace
Over ran number 4 so decided to keep going, doing 4 and 5 together.
4.17 miles covered in just under 40 mins
Miles this year 238.52

5 miles with a stop off for a paddle in the sea- took it easy on this one as its my fifth run this week.
251.55

Ran 1 mile and a bit to the beach with my son (we thought his soccer and GAA training was cancelled this week),
Then I done 6*200 yard of what my body classes a sprint! - pace below 7 min mile (avg 6.50) which nearly killed me while my son joined in for a few bits here and there. Then we jogged home, to find out his GAA training is on tonight!
4.37 covered altogether.
260.77

5.5 miles- first 3 miles in 8.30 min mile next 2 miles in at 45 mins and the last half mile slow warm down. 5o mins altogether.
271.57

5.04 felt like I had a belly full of chocolate:pac::pac::pac: I kind of did!!!so I was going to cut it short and only do 3 mile but I ran 2.5 mile around the road and got to the beach to discover the tide was full full in so ran back the way I came- so another 5 run (well 5.04!) Slow and sluggish!
281.64

10k today in Emly Tipp, was a lovely run but I was missing something- everything should have fallen into place but I just didn't feel it (I felt like I was really unfit and struggled through it) Think I did get in under 54 but I'm nowhere near breaking 50.
295.04

A little change to intervals today- I went down the beach to do them and the tide was coming in so I ran up sand dunes across the back of the beach and across the grassy paths and back down on to the beach, keeping the pace around 7.30- 7.40. It was only around 150 yards but I was out of breath at the end of each one. Jogged back along the beach to recover between each one. By the last up hill i was nearly on my knees crawling up! All that and the jog there and back covered 5 mile.
307.58

6.04 miles- 57 mins.
I thought i was doing great running down the beach at around 8.50 min/miles not even breaking a sweat and not slightly out of breath. Then I turned at 3 miles to run back into the wind that was on my back and I struggled to keep the pace below 10 min miles:D I'm sure running into a strong wind has its benefits too.
319.29