Week ending 14th August

Another decent week completed of solid progressive running as follows:

Tuesday - 4.2 miles on the mill (Mizuno's) with 5 mins w/up then 20 mins of intervals, 1 min at 12kph and then 1 min at 16 kph with the last two intervals at 17kph as I felt good. Followed by 5 mins warm down. This is the first interval session I have done and I felt really easy. The harder tempo efforts with the running club must be at a decent pace as I felt comfortable at 16kph

Wednesday - 7.5 miles trail run (Fuji's) at a comfortable effort. I ran a hard last mile as the two usual group leaders were away so we had an easy week.

Friday - 9.3 miles trail run (Fuji's) - a decent effort in 1h7 mins for the 9 miles with an easy .3 miles cool down

Sunday - 10 miles road run (asic gel racers) - a decent effort again in 1h14.30 mins. I didn't push that hard for the time.

31 miles for the week.

I have update my shoe milage as follows:

Mizuno 225.5
Innov8 369.15
Gel racer 294.9
Fuji's 75.45
NB's 10

If I had not bought the fuji's then the innov8's would be close to their 500 mile retirement date but they will get some more milage when it gets wetter in the autumn as I have to rotate them with the fuji's more. The asics gel racers will get the 500 miles before retirement which should take them and the innov8's to Christmas before Santa replaces them. The NB's will gradually replace the mizuno's as the treadmill shoe to get use to them and get them a weekly outing before next year getting some 5-7 mile trail efforts.