The ever misnamed easy run! Was raining when I went out, great I thought, but it stopped once I’d warmed up a bit 
Ran at about 5:30/k pace, deliberately slowed at points, felt ok but legs were starting to feel pretty heavy towards the end - think last weeks workouts and Sunday’s ten miler are still in the legs, so a rest day tomorrow before deciding on strategy for pre-Trafford 10k week 
BIT OF A BAD RUN!!
Well, in a way - was quite experimental, as I was determined to run the first 3 k of my weekly 5k time trial at or just over 25 minute pace, and then put in a burst for the last 2k when feeling good.
At 1k I was 5:10, at 2k 10:20, but didn’t quicken up, thinking I would soon start to feel comfortable and would be able to up the pace, but it never came - after 3k I was just playing catch up and couldn’t find any extra pace or energy, and I must have been losing pace in fact as by the end I was a whole minute or so off my normal 5k time…
This either means the best policy is to go off sub 25 pace from the outset and just maintain it, or I’ve just had a bad day. I did run my heaviest week ever last week so maybe the legs are feeling it - then again I did just have a 2 day rest 
Still, I find I sometimes shoot off a PB after a particularly bad run, so who knows
Nice little 5k recovery run after Sunday’s race. Full of confidence from my PB, I set off far too fast for a recovery run, running at sub 25 pace, and felt the pinch a little later and slowed down, was breathing hard by the end - shocked that I ran 10k at the weekend at the same average pace! Still didn’t take too much out of me, and felt like the 10k hadn’t taken too much out of the legs etc. Look forward to a bit more intensive training now over the next couple of weeks in preparation for Sheffield, aiming for sub 50!! Or at least sub 52!! 
Was stressed with a big work project I was planning for, and some last minute changes almost made me abandon this run, but I felt I could do with a few laps round the streets just for relaxation and stress relief, so toddled round 5k’s worth on what was a very warm morning, and felt better for it afterwards. 
Ran along canal to Guide Bridge and back, was sunny before I went, but started raining just as I left the house. Kept a slow but steady pace, was nice to run along the canal, felt Ok at first, and mainly ok, until hitting the hill near the end which was a bit tiring.
Did 12k at average pace of about 6 mins per k - not fast, something seems to have happened to my pace lately.
Enjoyed the run though, and did it mainly for pleasure and relaxation today.
Bit of a strange run really, but an interesting one to show that with running, there will always be downs as well as ups! Had a few work things to deal with before going on run, but got warmed up, didn’t do weights today like I normally do. It seemed pretty hot outside, and off I set off for a 10k time trial on my normal route to see if there’s been any improvement, as I haven’t run a timed 10k in training for a bit now (just the Moonraker 10k last Sunday!).
Started off quite sedately until I got into a comfortable rhythm at about 4k, passed 5k in about 27 minutes, slower than I had anticipated - but I was about to get even slower! I would have been happy with about 54 but during the second half of the run I seemed to be going backwards, the pace on my Garmin slowing, and I kind of slowed down to a jog at the end as I was finding things a bit hard going but not too bad, just felt demotivated because the time was nowhere near anything like what I can run
Stumbled over 10k in 56m 52s - a totally disastrous time really for me, 3 minutes slower than my time 3 weeks ago on that route, and almost 2 minutes slower than my race last week, which was a lot hillier and hotter and I really struggled with. Not quite sure what happened, whether it’s the couple of less intensive training weeks I’ve had or if the race last week really knocked it out of me (then again I have just had the one easy run since then, so should have recovered somewhat). Also, perhaps the fact I have not run so many training 10k’s lately has messed up my ability to pace the distance - I might do one a week, as I enjoy doing the distance in training and it was working before, looks like stopping running my race distance in training is a change that hasn’t really worked for me.
But I will try again, and also keep researching
Again I put this down as a tempo run, although am not sure what the correct terminology is, as it’s not strictly a tempo run but more of a hard run/time trial. My feeling is, to run a faster 10k, I need to be able to maintain a sub 25 pace over 5k first - if I can’t do that, there’s no way I would be able to do it over 10k! In any case, I probably ran it too hard for it to be a tempo run, so it was more of a time trial, as I was running a very hard pace, and not comfortable!
I set off maybe a bit too quickly on this run, and got the pacing a bit wrong in the early stages, as I was doing well within 5 mins per k pace - something like 4:30 at times. Had to slow when the 4th k was up an incline, then the last k was flying downwards, I put on a burst of speed in this last k and thought I might blast through in well under 25 mins, but trundled over in 25m 11s, slower than my last 5k time trial, and I found this a hard run! Was pretty knackered when I finished, but was at least able to replicate the 25 minutes-ish pace of my last 5k tempo/time trial. I would really have struggled to carry on at this pace for 10k, but if I keep improving, 25 minute 5k pace may come to seem as easy as 26 minutes pace is for me now (but wasn’t a few weeks back!) 
Supposedly an easy run, but found it quite hard. Had sore ankles after long run on Sunday, plus right big toenail fell off with blacktoe, so needed a couple of rest days and decided to make this a generally easy week to let the legs recover a little from last few weeks.
Went on normal 5k time trial route, resisted temptation to turn it into a tempo run, ended up running it in 26 17 at a pace that was easy for me, but still felt a bit heavy legged and glad to stop at the end. A few weeks ago 26 17 would have been my best time going hell for leather, so nice to do it at a gentle trot and know that on a good day I will have plenty in reserve to get further under the 25 minute mark and aim for 24
