Notes
The plan was to add a mile from last weeks HMP run and 5 miles instead of 4. I ran very well, but decided to leave it at 4 miles because both hamstrings and gluts were cramping from 2.5 miles onwards. This is a smart move not risking things and will help with recovery for Sundays 10K.
The great news is I was 7 seconds per mile faster than last week and much more consistent on a slightly tougher conditions, (windy).
Splits: 7:01, 6:55, 6:54, 6;54. Ave: 6;56.
Last year I did a 4 mile tempo at 6;50 pace, so I am slowing getter faster.