Met up last night for our monthly social run organised by our local craft beer pub. Another well organised 5k with the bonus of a beer afterwards #running #socialrun #5krun #polarrunning #beeroclock #runsky

Intervals day again and some tempo repeats, 3x8 minutes with 3 minutes rest. Pace ok but hr into threshold towards the end of the reps although where I run for these type of runs is in a dip and rises towards the end so have to compensate with allowing hr to rise or pace to drop #running #runsky

Hell of a busy day today, an important video call this morning and an appointment later on so this run was a much needed one. One huge bonus though I got my confirmation email that my application to run Tokyo Legacy Half has been accepted #tunning #easyrunning #cathartic #polarrunning #runsky

And first run with new watch, a supposedly zone 2 run but just about managed to average aerobic threshold for the run but mhr about 7-8 beats up #running #longrun #polarrunning #runsky

After a year of trying out Coros it’s time to head back to Polar. Even though the Coros Pace Pro I had is a great watch and syncs really well with my iPhone and the metrics on the app are second to none but the watch had a tendency to leave a sweat rash under it so had to constantly swap wrists (1)

Another hot one, another treadmill run. 50 minutes lower end of pace zone 2 and let hr do its own thing, RPE around 3-4 #running #treadmillrunning #coros #runsky

Another treadmill run today and a supposed tempo intervals session of 3x10 minutes but with the heat and even with a/c in the gym, hr in threshold zone. Not what was planned but as always job done #running #temporunning #coros #runsky

Dear race directors, please give me a cotton shirt. I will not run in your off-brand, ill-fitting tech shirt. And for the love of Mike, please anything but white. Thank you. #running #ScreamingIntoTheVoid #raceswag

So glad I decided to run today instead of my scheduled one tomorrow. Everything was on point, decent pace heart rate in the right place for the majority of the run and the added strides at the end just sealed a perfect run. #running #easyrun #strides #coros #runsky

Lunchtime 10k with a few hill reps to finish with. Tried to keep a steady pace but also wanting to keep in zone 2 but with the weather and hills on the route it did creep up a few beats #running #baserun #hillrepeats #coros #runsky

11 weeks to Stockholm half and continuing the training block with a tempo zone interval session of 3 x 8 minutes Heart rate over into zone 4 for the last rep but I’ll take that as it was on a rising gradient and was getting into the 20’s by then. #running #tempointervals #coros #runsky

Monday long run. Not a usual day for such strenuous activities but it’s the only spare day I have this week with family commitments. Warm up, 12 km easy, 3km tempo/threshold and cool down. Took a route that had more elevation towards the end so struggled with the faster paces #running #coros #runsky

Was originally going to take today off but needed to banish some inner demons so walked to the gym to try out my new zones set from yesterday’s tests. Anyway an easy 4 miles plus a few strides and feeling a whole lot better 😊🤘 #running #treadmillrunning #coros #runsky

1. Had another lactate threshold and vo2 max test today. A bit of a mix bag of emotions, lactate test was a relative success higher paces for slightly lower hrs, LT1 down to 151 from 152 bpm at 6:12 min/km from 6:31 and LT2 down from 174 to 173 bpm at 5:05 min/km from 5.19.

#newshoeday Got these from a local run store. Testing them out on Monday #running #pumadeviatenitroelite

More treadmill running today. Pace set to low end of pace zone 2 (6.31 min/km) and see how far I can go until reaching anaerobic threshold (174 bpm). Managed 8k this time and hope to improve over time #running #coros #runsky

Seeing how long it takes to reach my LT1 (152 bpm low end of zone 2) and how long before going into zone 3, 163 bpm on a 5k treadmill run. Answer 15:17 minutes and 27.37!minutes #thingstodotostoptheboredom #running #easyrunning #coros #runsky

First chance of running since Saturday so nice and fresh for today’s 4 x 4 minutes workout. A little better than last week, the 2nd and 4th a bit tougher with a head wind and going slightly uphill but on the whole a good workout #running #intervals #4x4minutes #coros #runsky

Got this French oaked Makers Mark 46 bourbon from Frankfurt Airport last April, not had chance to sample until now. Found a tasty imperial stout from Two Flints to pair with it #makersmark46frenchoaked #ImperialStout

13km in 90 minutes on an undulating route, mainly in zone 2 so plenty of stops and walk breaks to keep in the zone plus a couple of hill segments at threshold for a touch of speed work #running #longrun #coros #runsky

5k run with my local’s run club. Ran it as 3x1 mile threshold intervals as we take a break around a mile for others to catch up. A really good run done #running #intervals #coros #runsky

Intervals at the gym today. 20 minutes warm up easy pace then set the pace to the higher end of my zone 4 pace but after two reps had to back the pace off a bit and ended up cutting short the last one by a minute. I really need to stop that inner voice telling me to stop #running #intervals #coros

First time in a while that I chose not to run on a Sunday and it felt refreshingly good. Back at it though today on the treadmill for a 6km easy paced run, hr up a little with the humidity but still felt ok. #running #easyrun #coros #runsky

Injuries suck. An ‘easy’ month that’s felt anything but easy at times. Recovery has felt frustratingly slow, but there are noticeable signs of improvement. Slow and steady, and all that jazz… #Running #Health #Fitness #Wellbeing #HamstringRecovery

Finally getting round to celebrating the two half marathons I just finished #beeroclock #imperialstout #tartarusbeers

Had all the intentions of a zone 2 run but that idea soon went out the window. No way could I keep in the required zone without basically walking the whole way round so ran with feel and threw a few fartlek sprints up some inclines towards the end of the run #running #longrun #coros #runsky

First chance to get out after my half on Saturday so a super slow 5k recovery Jeff was the order of the day with the aim of keeping my hr as low as possible #running #coros #runsky

One I’m extremely proud of #medalmonday

Yesterday was race day in Gothenburg for their annual Göteborgsvarvet, my second time to race here. Not as good as last time but just as enjoyable #running #halfmarathon #coros #runsky

Now that’s what you call carbing up #raceprep #pizza #running #halfmarathon

Found out the hotel I’m in had a treadmill so thought why not! Just a couple of miles and now feet up until a trip to an Italian restaurant I know to carb up #running #shakeoutrun #flatlay #coros #runsky

Final run before the weekend and another day on the treadmill and 7km ticked off. Might do a shakeout run the day before my race but haven’t decided yet as I feel quite good and rested and want to be fresh on the start line #running #easyrunning #coros #runsky

Last speed session done! 1 mile easy, 1 mile goal pace and 1 mile easy with 5 minutes warm up and cool down. Heart rate lower than expected which was a bonus 👊 Anyway one more easy run tomorrow then maybe a shakeout run later in the week #running #intervals #coros #gbgvarvet #runsky

Taper week and another easy run down the gym. Just two more to go before next weekend and feeling good #running #treadmillrunning #coros #gbgvarvet #runsky

Last longish run before Göteborgsvarvet next weekend and a very productive 10k done. Pace and hr in the right zone for the first time in quite a while so really pleased with that #running #10krun #coros #runsky

Bought myself another pair of Adidas yesterday, some Evo SL’s so what better way to try them out with some hill repeats 😊 20 minutes warm up and cool down and 2x45 seconds tempo pace, 2x30 seconds threshold pace and 4x15 seconds vo2 max pace with 45 seconds jog recovery. #running #hillrepeats

Some more treadmill miles this afternoon and just a few more runs before half number 2 in 10 days time in Gothenburg #running #treadmillrunning #gbgvarvet #coros #adidasrunning #runsky

What should been a rescheduled long run ended up being cut short due to some err biological problems 😩💩 so instead of 5k, 4x1.6k, 5k it ended up being 5k and just one rep before the walk of shame #running #runnersproblems #adidasrunning #runsky

Well pleased with today’s run. Went the gym to use the treadmill for more consistency. 20 minutes zone 2, 20 minutes zone 3 tempo and 20 minutes zone 1/2 hr 175 bpm max just about my LT2 #running #temporunning #coros #runsky

Almost 4 sweaty but very rewarding treadmill miles ran this afternoon. Ribs felt good just a slight twinge but nothing to worry about #running #coros #adidasrunning #runsky

Update on suspected rib/chest injury. Decided to go a medical centre as last night was a painful one. Person I saw didn’t think I’d broken and suggested muscle strain between the bone and said to take painkillers so for now, a week of walking to keep fitness up and hope can start again soon

The plan for today was a tempo sandwich, 20 minutes easy, 20 minutes goal pace and 20 minutes easy. Just about managed 25+ minutes. Had a fall during my long run at the weekend and now my ribs have become bruised and painful when I do anything but sit or walk. Just hope I’ve not cracked one #running

Easy pace treadmill recovery run, had planned on running 4 miles plus warm up and cool down but settled for 3 #running #easyrunning #coros #runchat #runsky

Needed a lot of motivation to get out the door today, took 3 attempts before I was in the right place. Plan for today was 14km easy and 6.5 km tempo but everything blended into one. Tbh not one of my better runs but I’ll mark it down to sheer determination and getting the job done #running #runsky

The Grand Canyon seen from Space!😮

Just about managed to catch the last touch of colour before the sun finally set #sunsets #localphotography #iphonephotography

Today’s workout, 25 minutes zone 2, hill intervals ; 2x45 seconds tempo, 2x45 seconds threshold and 4x15 seconds vo2 max with 45 seconds jog recovery and 20 minutes zone 2 #running #hillintervals #coros #runsky

pls write to your MP to keep the bigoted right-wing #ADF "Alliance Defending Freedom" out of #Parkrun by threatening prosecution for allowing #trans-women to participate: #Farage, #Sharron-Davies & #JKKKHowling have all met with & support this #US #Christian-Fundamentalist group protectparkrun.uk

Had a couple of days off from the half on Sunday, back into the swing of things with some treadmill miles. Just another 25 more days to my next race, Göteborgsvarvet #running #treadmillrunning #coros #runsky

As well as running a half marathon in an amazing city, I got to see the Acropolis for the second time and is still as breathtaking as ever #athens #acropolis #ancientgreece