Monday Lunchtime Run

I had Sunday as a rest day after my long brick session on Saturday. So I started the week with a 11.3K run from office to house lunchtime tickler. I had 10K ticked off in around 48:20, full 11.3k in 54:47.

I tried throughout to keep pace better than 5Mins per km and keep my heart rate above 160. I'm looking to do faster but shorter training now as with 20 days to go I've just about done as much as I can on the endurance side and I want to try and add some speed.

I did some sprints(100% of max speed) once I was warmed up and then let my heart rate recover to under 160 then went again. I also did longer faster(80% of max speed) legs near the end.

My average HR was 162(tick) and average speed was 12.3kmph and max speed was 18.7kmph. This equates to an average of around 4.53mins per km, so sub 5 minute km's for the whole 11k(tick).

I still think I can in general run faster but my issue is that I seem to lose speed naturally unless I'm constantly monitoring it and pushing myself. I'm not sure if my watch has max/min speed alarms. I know it has a HR zone that beeps annoyingly if you fall out of either side of it. I need something to keep my pace up. I'm not running out of energy and can tackle the hills with gusto. I just seem to occasionally lose focus and when I check , then I see my speed has dropped and I'm cruising around 5:20mins per km.

I've picked up 4 blisters on my big toes on both sides, nothing serious but I'll stop running till they dissapear. I've also strained my left thigh a little and have had the hot water bottle on it all afternoon in the office :O) Its nice as the smell reminds me of my living at my grandmothers house when I was young :o)