The rest of the day was spent on the beach with the family. Almost felt like summer!! So that brought the weeks running total to a 'not so high' mileage of 25 miles!!
Week Total (16/03/09 to 22/03/09) - 4 sessions
25.53miles - 3:04:44 - 7:14min/mile - 156bpm
Monday and Tuesday were write-offs so no running. So today, the sun was shining (even if the wind was a bit strong) and I made sure to run at lunchtime. I joined a colleague Tony for the first 2 miles which I used as a bit of a warmup which was followed by 4 miles at 'tempo' pace. The mile splits were 7:49, 8:10, 6:56, 6:16, 6:03 and 6:11 which gave a total of 6.06miles in 41:51min, an average of 6:54min/mile with 161bpm. I found it tough running into the wind and the pace certainly felt a bit harder than it should have. Still though it was good to get a 'quick' run in ahead of next weekends 4 mile race. On the down side my right knee is very stiff tonight. I hope it turns out to be a thing of nothing but it may also be a sign that I should take it easy for a couple of weeks and maybe go back into a base training phase.