Run your recoveries on Tues and Thurs at prescribed pace and you should be ok. If you feel it is not managable, just revert to normal LSR pace. You are in better shape than you think.
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Iāll give it a go anyway and see how I get on. Donāt mistake my shock at a late run pace injection (for me) as being ungrateful - Iām enjoying the runs. 
As an FYI, Iām on holidays from Saturday 11 to Sunday 19 inclusive. Iāll still hope to get out for 5 or 6 runs but I may be restricted to more 40 minute type efforts.
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Thatās no problem. We will try for two sessions and easy running that week.
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80 metres of climbing left to hit my 2021 target of 25000 metres. I think my previous best effort didnāt hit 20000 for the year. Iāll drive on for the 30k this year.
It was around here that my shin decided to have an argument with a wayward branch. Nature, as always, won.
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Fair play, thatās some going
I didnāt even get lost today for a change
Back doing a bit after a couple of months off due to things being a bit hectic. Going to start off taking it very handy the next couple of weeks, just get some miles into the legs and then pick it up from there.
I could probably do with setting a target so Iāll give a look and see whatās out there.
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I fucking hate running. Any way around this?
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Whayels on the paddle board.
Trails/ mountains. Fuck the roads.
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The TFK Fingal Christmas Race 2021?
I recall a young buck who did HIIT on a J1, who came back in best shape of his life. There is all types of running, just need to stick with what you enjoy.
Yep, start walking
Get a pedometer and commit to the no basis 10000 steps per day
Do it every day, no excuses, all weather
After a while youāll speed up, then gradually youāll get pissed off with how long it takes to walk, next youāll be jogging, all will improve with time
The VO2 improvements, endorphins and weight loss will follow
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If you trained for a 400m (runs and weight training) youād enjoy it - could aim for Masters next year (they were just on this weekend)
Build something around this
- Speed is a runners greatest asset and should be trained from day one. Athletes need to train at speeds faster than race pace, so that race pace becomes their ācomfort zone.ā Two speed workouts per week are recommended for 400 runners. Example: (6X30m w/370 walk/jog rec.)
- Train to increase your lactic acid tolerance and base twice a week. Example: (6X300 in sets of 2 with a quick 100m jog recovery. Allow full recovery between sets.)
- The oxygen system should be trained once per week. Example: (20 minute easy jog followed by 20 minutes of easy form strides)
- Athletes should take two days off per week to allow their bodies to fully recuperate from training.
Throw in some basic strength training - squats, lunges, deadlifts, bench press, pull ups
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And throw out a marriage.
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The shape heāll be in at the school gates !
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Question to the running gurus:
I was off work for 8 months and in the final two months took up running again. I capped my weekly runs at 50km. One 25-30km and the rest of it divided by 2-3 running days.
Hereās the problem. I started back at work, doing concrete work in construction and Iām totally knackered in the evenings, but want to run 10km on two weeknights.
Any tips on how to get out?
(Iāve tried eating as soon as I get home, eating chocolate and drinking coke when I get home and soon to try showering when I get home but so far have just collapsed on the sofa and slept until morning)
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