On your next run, leave about an hour before dusk, head to the woods. She’ll keep up. 
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Busy day yesterday, so very little training
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Easy Sunday morning
Zwift bike 45mins HR132
Zwift run 30mins HR137
Huge turkey and ham dinner washed down with Guinness 0.0
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What is cosplay ?
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Reasonable week for me.
4 runs totalling ~48K, including 1 reps session on the treadmill and the long run yesterday which would have been a few K further on the flat.
4 bikes totalling 115k, 2 hard Zwift’s, others were just easy.
Not completely broken and I’ve got a couple of massages off the students in next couple of days which will hopefully help.
Entered Manchester marathon in the hope of getting a QT for Boston 2022, will be a tough ask but worth a go.
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6hrs this week of bike and run.
Steady build up of a base for IM Copenhagen next Aug.
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45 mins breast stroke …
I’m not allowed to do “ splashy “ front crawl when we go on health spar weekends…!
Puts me at 11 hours this week, I’ve really really enjoyed my training this week, good static bike and swim results.
Ran again and feeling like my mojo is coming back
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Went for a non traditional mara training LSR today. 5 x loops of our ‘not a backyard ultra’ course we’re using in March.
I’d say there’s a max of 400m that isn’t technical descent or uphill! 
. Oh in the dark obvs.
3 x decent ankle rolls (left is a bit puffy now)
1 x proper wipeout, where I nearly went over the edge of a steep bank. Grabbed a piece of wood, that duly crumbled in my hand, but slowed me down enough! . Luckily I know how to fall well, so only a few scrapes on my elbow, shoulder and back despite going down pretty hard.
It was 17 degrees still at 10pm, so I was a sweaty mess.
An OK week in all, with too much good food and drink!
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… beginning to think it’s pathological
Cosy foreplay?
My body is battered! That run last night was flippin tough. I am aching all over. 
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That looks tough as. At night too 
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Yeah. You’re a nutter @gingerbongo 
What date is the marathon you’re pacing your mate at?
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Erm, November the something. Maybe 10th or thereabouts.
But I have a rollover race in 2 weeks which is a toughie as well. I’m not going to be in serious shape for it as I’ve not been doing enough hills lately, but it’s a cracker of a local event. About 35km along the coast with 1200m or so elevation.
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Still interested, kind of, maybe. 
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It’s erm … different! haha.
I ran the first lap in just under 30, but then all the others were within 90 secs of each other, with no timer on my watch, just running on feel, all around the 34-35 mark. In the event, i’d be looking at 45-55 min laps, with a quick refresh each time.
But Salcombe Hill steps, if you’ve ever experienced them, never get easier. I’ve run them scores of times and they’re just beastly!
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I predict I’d be out in 5 yards
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Hectic weekend…Friday deadlifts in the morning, 10km easy ish run after lunch then made a last minute decision to go away on the bike as football got cancelled so stuffed somethings in my saddle bag and drove to Salisbury to dump the car and rode to the new forest, staring at 6pm. Riding through the forest and along the gravel tracks at dusk with my lights on was awesome. 40km.
Saturday. 130km, 2100m elevation mostly off road gravel loop round the IOW, catching the needles at almost sunset. Total 145km including New Forest to Ferry and a very tired dark 8km back to the car from the station.
Sunday, legs were saying no but got myself going after a needed lie in and smashed out 27km at 4:27s. Which amazingly felt super comfortable. Surprisingly so. Feeling confident going into two weeks of taper for Manchester now.
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