The Jack Daniels Formula
The Jack Daniels text of choice came through a couple of days ago and I've been hungrily consuming its pages for running tips - as if I haven't researched things to death already! The book has been recommended by several running afficionados and a fine text it is, both in the accessibility of the writing and the science of the approach. I'm still reading the initial chapters so it's a bit early to report my findings but the process of using race times to determine appropriate training intensity and pace is a real and present need for me which I hope this approach will help resolve.
The additional long runs through the week are certainly helping build up my general strength and the pace feels pretty comfy but I'm still a bit anxious I'm running too fast. A phrase I've noted in the early chapters is the 'avoidance of quality junk', i.e. avoiding sessions that fall between intervals, threshold and easy running pace. I might just be in danger of making that exact mistake. Anyway, I've more reading to do so will suspend any immediate action for now and stick with reading the whole book.
It was a steady 8 miles tonight with a bit of company for a refreshing change. M dragged his glute out for a run with me along the frosty pavements in Ilkley. No real twinges indicate all is well with said bum cheek with just a bit of fitness now to be regained. A massage with Maggie the mauler tomorrow should do the trick in preparation for the weekend; our sports massage is a regular treat highly recommended to regular runners out there. Go get one!