KSH - second what Wahine says being consistent really pays off.

I was quite busy at work yesterday so didn't get a chance to update. Went out at lunchtime to do 7 miles at a steady pace. It was a hard run from the off as my legs felt pretty tired from yesterdays commute (16 miles in and 27 home at carried away speed as I was on the roadie for the first time this year ). A little voice in my head kept telling me to cut it short but I made myself run the whole seven miles. When I looked at my lap splits they were quite consistent around the 9:00mm mark until I started to head back to work at mile 4 and the last three got quicker and quicker . I've not had a mentally tough run for a while and although they hurt at the time I find them very useful (especially when I win) in that they train me to ignore the quitter voice when it gets tough. So 7.2 miles in 1:04, 8:45 mm average.

That's as much distance as I want to do for now I think. I will be doing 5 or 6 miles on Thursday with some fartleks and 5 miles easy on Friday. Next week will be a step back week with 2 or 3 runs of 3.5 miles max and easy commuting. My plan after my stepback week is to repeat this weeks sessions to consolidate and then possibly introduce some intervals in place of the fartleks but no more distance for a while. Still need to find a 10K to enter which is proving more difficult than I anticipated.