Another week, another run/walk with my friend. For the first time in what feels like weeks the temperature was above freezing and the river trail we chose to walk was actually a little muddy and wet, with only a few patches of ice around.
There were plenty of regulars out on the trail (bird-spotting lady, old runner dude, a few other runners out) and it was nice to not be freezing out arses off.
We went with a five minute warm up and then 1 minute efforts with 3:30 recovery. As ever, my friend is running quite hard in the efforts but was noticeably able to speak while running today which is a first. He has got to a point where he runs on trails three to four times a week and does intervals for those!
We did 5.25 miles of intervals before we switched to just walking. This was the longest distance that we’ve covered with intervals too.
Overall we completed 6.14 miles at an average pace of 14:41. All done in 1 hour 30 mins. Excellent. It is so good to see the progress he is making.
We finished our training at the same time as an older gentlemen who had just run the six mile trail. He was moving very quickly. It gives me hope for the future.