I get you on that one - even though those lumps going up are harder, you get a slight break coming down.
Plus, like you go on to say, the scenery of the road is way more interesting than the track.
Nice points there 
I like the combination of track and open road. The track is 2km from where I live, this makes a great warmup. Running home, I typically run to the lake (about 500m from track) and run 3km at 4:30 pace, then do a gentle 1km jog home.
My run at work is along a river, there are hills that are really short and really steep, find these much more difficult than for example a long 4% gradient. On the short steep hills I like tackling them in different ways.
Just seems relentless at the moment. What happened to proper, cold winters?
Easy run with some strides last night, gym this morning. Sticking to activation stuff at the moment so lots of reps and low weight. Will stick with this for a few weeks and gradually move on to more strength focus low reps high weight eventually.
Rest of the day off so naturally itās dry and lovely and sunny 
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A gang of us out next Sat 29 th? On the new loopā¦
Not if itās snowing though!
Iāve earmarked Wednesday for a recce - weather depending
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My CTL has taken a hit this last week, as weāve been in Scotland at the in-laws; tbh Iām still aching from my ābergen Runā on Wednesday morning! The difference between a proper hill and the Cotswold Way was a wake-up call; 450m of off-road ascent in 2km. Once I got onto the Campsie Fells plateau it was easy, apart from the bogs & snow drifts.
Back home last night, and Iāve already replaced the oven door and put another coat of sealant on the wooden extension floor this morning, and helped the kids make a house from a giant box #halfterm
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I canāt work this out? 3k @ 4:30 followed by 3K @ 4:00 then 4:30? is that right?
Yeah, sorry. Missed the 2k bit in the descriptionā¦
So 3k @4:30/km into 2k @4:00/km into 3k @4:30/km etc
This visual graph maybe helps?
Pace varies depending on target race effort. My HIM target run pace generally matches my target standalone marathon pace. 4:30/4:00 is based on target 90/3hr pace (so 4:15/km target pace). Iād probably be doing 4:15/3:45 now based on my 85HIM time and 2:48 mara time
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Another solid month or so, despite coming through night shifts last week, ticking off consistent weeks of 10-11 hours from 8-9 sessions, usually ~2/5/3 SBR plus one hour gym. Second season and building from where I was last year, nothing spectacular to write about but just staying consistent, delivering hard fun bits couple of times a week and enjoying Z2 for the rest. Never too tired to want to exercise, balancing work and time with partner. Steadily feeling bit faster/fitter with it too.
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Interesting run today, Big volume training (4h30m Bike and Swim) yesterday, and legs feeling pretty sore after Intervals on Wednesday. So really didnāt much fancy my lunch run today. However, I hauled myself away from my desk, and set off for my run.
Most of my easy lunch runs are on RPE, and today I wasnāt expecting anything fast. First km felt as expected, just over 6m/km, second km came by in 5:20, which was a bit of a surprise, third and fourth were getting faster, but my perceived effort was getting easier. I realised I was actually enjoying the run. Reached my turnround point at 6.3km and I am now really enjoying this run, and running below 5m/km easily, with a real spring in my step. Since I didnāt have a meeting until 2pm, decided to go a bit further. At next turnround point I decided to carry on, I was feeling better and better with every step, pace had settled at 4:55/km with HR at 140bpm. Eventually, after 9.3km I decided to turn back. The final 9km felt fresh and relaxed, holding the same pace. total of 18.5km in 1h30m with a HR steady around 140bpm (mid Z2)
I occured to me that shoes may a big factor. At work, I run in my Hoka Clayton 2, which must have more than 1000km on them. I was thinking last week that they feel really dead, so today I brought my Nike Pegasus 36 to work with me
Its a double run today, and I am planning a 14km run to the station after work. Really looking forward to itā¦ need to burn off nuts, crisps and chocolate I have been consuming for past couple of hours
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Did you get to your 2pm meeting on time?
Thatās a big run day there - donāt be tempted into heroics charging towards the train. 20 miles in a day is not to be sniffed at and the fatigue will definitely have started to set in.
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Whoās opening the book on the first TT2.0 member to get injured in the 2020 season?
Yes with time to spare
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Did a similar thing last night. Just ran for the fun of it. Didnāt look at my watch at all, no route in mind, just kept my heart rate at an easy 130 bpm.
Did have a couple of painfully slow kms in the region of 5:45 into the wind but Iām not really feeling the effects of running 18 odd kms today legs felt fine on my commute in this morning.
Did get an irritating blister on one of my pinkies though so sacked off todays runch!
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This is how iām doing nearly all my running at the moment. I switch the watch off and just go on feel. I know my routes, so i have a pretty clear idea on distances. I also have a rough time/distance in my head.
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Been doing similar ā¦!
One was nearly 30kā¦
Next day nothing. ?!
Very steady but builds the engineā¦
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