After the race last Friday, and the boozy BBQ that followed it, I was pretty wiped and cried off my LSR on the Sunday. Feedback from JB on the race performance was underwhelming (much like the run itself), and while he didn't say it directly the tone was clearly "could do better". With that in mind, I focused on doing good workouts this week, getting quality sleep and sticking to a healthier diet. Tuesday was the minor workout of the week with 12 x 30" light hills - a really nice workout that makes you work but is not too intense. I have a regular spot to hit on these now and don't even have to check the watch. Wednesday was a 75' run at steady pace (4:27) whileThursday was a simple 50' steady run plus strides, I managed to escape work during lunchtime and swopped the strides for 10 x diagonals of our local hurling pitches.

Friday was the big workout of the week, it comprised 3 sets of 4' x 5kpace + 8' of 10k pace with 2' recovery between each effort and set. I was pretty nervous as I hadn't combined 5k and 10k paces in a workout before, however with the help of a friend we got through it ok, and the paces weren't too bad at 3:37 / 3:25. The last set felt, looked and probably sounded pretty ugly. Saturday and Sunday were steady runs of 45' and 90' and with my garmin gone MIA they were run on feel. Sometimes its really nice just to get away from the numbers! We spent the weekend celebrating mum's 70th birthday en famille in a hotel in Wexford- and she seemed pretty happy with her gift of an iPad! Definitely now a glamourous granny.

So good week alround. The next race is a 10k on this Friday the 25th, its the Kilkenny10k road championships - hopefully I'll manage to pick up a few seconds on my PB and break 36min.