Running

I've been really enjoying my run-ins into work recently. I've got my route down to a T and its great. The other day, I hooked up with a work buddy to do one of these runs, meeting me at Camden lock, near Camden Town station.

As you can see they start at Finchley and go along the canal - lovely really. It seems just yesterday when I was running the Jubilee way route from Liverpool street to Waterloo.

Anyway, these are the last few I've done from most recent:

So this was 4:28 pace which is decent, just above my weekly effort range which is consistent - I'm not training for anything but consistency is good. This was a sub 40 minute 8.8k run which felt great! 

I have been noticing that for a while, I'm developing some stress in my foot which I'm trying to monitor and so far its been ok. I just need to not pound it for kilometres and kilometres and perhaps keep my routine's cadence and not overdo it - even though I sometimes feel that I should just run the next day as well. That might not be wise in light of this potential niggle. Not that it has affected me yet. 

70% of the time in Z2.

Very similar to the last run actually - just over 40 mins. 

Another sub 40 minute run this and a sub 4:30 pace which I always find decent - with me being such a fatty these days!

Same, sub-40 and on par with my running average pace of 4:30. not too shab-edy!

Oh and in other news, I got a new VO2Max of 62, which is something I've not really tracked before but since having my Garmin 235, it jumps up and down after a run in which I've either run my fastest 1,5km or set a new Vo2max record. nice!

Oh, and I have proof too ya'know!

So it looks like I'm averaging about 29km a week which is comfortable and I'm not feeling as heavy as I used to so that probably helps. 

Also, I watched this:

 

 Apart from that, I've been slowly recovering from my shoulder niggle, which has really come leaps and bounds. Today I, for the first time since tweaking it, trained shoulders. It wasn't hectic by any means but I got some good range of motion and I didn't hurt. I didn't lift particularly heavy but instead focused on reinitialising those muscles to stimulate growth and repair.

I'd been focusing recently on the above running and have, as mentioned earlier this year, laid back on the gyming and while this has shifted the focus somewhat is been great to get the running at a good rhythm to compensate.  I've found that its a lovely contrast to going to the gym actually.