A.M. 4,4k jog to the track for my planned workout. 4 x 2k with 1.6k rec. Target range was 7:28-7:40 and today I wanted to be hitting the fast end of the range. First 2k was on target in 7:28 but I felt stiff and wondered how I was going to complete the workout. 2nd I felt looser and more relaxed, I ran 7:26 and it felt easier than the first one. 3rd I focused on my form, faster turnover, knees high, energy forwards - arms driving forward from the waist and something I picked up from watching the olympic runners - breathing in more deeply and exhaling hard, not just catching flies with my mouth wide open. This helped me keep a steady rhythm. Time for the 3rd was 7:19, crikey! I then wanted the same time again and sure enough I hit the 4th in 7:19 as well although it was harder scrap. To finish a 5k cooldown jog. Total 22,2k in 1:41:08, av pace 4:33/k, 7:20/mi. This week is going well, I feel I am turning slowing from a soft boiled egg into a hard boiled. | 