This week ended with the Grand East Anglia Run in Kinds Lynn, this is a great race very well organised and well worth putting in your calenders for next year. All the main contenders were at the front with some very good cash prizes on offer the lure of a few UK based African runners was likely to happen which is good as it means a quick race.
So I managed to go with the Africans for just over 1k then the got a slight gap and a group of 3 was formed with myself, Sullivan smith and Adrian Mussett. The Africans pulled a little ahead so that was the first 2 places gone but as a group of 3 we worked together and hit 5k in 15.30 which is the fastest I have ran for nearly 18months, Sullivan put in a surge at 6k and Adrian dropped off slightly and I just could not hold the gap to Sullivan and managed to get 30meter on me. The pace did drop a little through the second half and Sullivan maintained his lead to the finish just over 15 seconds ahead, I managed 31mins 34 seconds for 4th place, my best 10k since November 2010, very pleased.
Weekly Diary;
Mon - AM - 35Mins
PM - Intervals - 2 x 300 (48/49) 1 x 200 (28) 1 x 300 (47/48) 1 x 300 (44/45) completed 3 times with roughly between 60/90 seconds between efforts
Tue - AM -38Mins easy
PM - 20Mins out / 18.33 back
Wed - AM - 75Mins
Thurs - AM - 35 Mins easy
PM - 20 Min Warm UP - 10mins tempo the 6 x 1mim of 60 secs easy jog to finish
Fri - AM - 48Mins
Sat - AM - 40Mins + 4 x 100m strides
Sun - AM - 17mins Jog to loosen legs off
AM - 10K Kings Lynn 31mins 34 seconds
Next week Suffolk county Champs
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