Today I was down for a light hilly fartlek run. I haven't done much of this type of training before and I was running solo/local so took the "make it up as you go along" approach.
I decided to push the hills and run easy in between. I would try and lift the pace every 4-5 minutes for different durations and would run say 2 minutes quick, 2 minutes slow, or an effort from this lamp-post to the corner, or from the bottom of the hill to the top. That sort of thing. I was wearing my normal joggers so the efforts weren't particularly quick - no idea of pace but I'd say no quicker than 3:40/km pace. Enough to get the heart rate up though and in all honesty I probably over-did it a bit as I was tired at the end (I stopped the efforts at 50 minutes and run easy until the end).
I ran the same route as yesterday adding on an extra km at the end to get me up to 16kms. Time 1:03:23 so that's an average of 3:58/km.
I recently won some Kinetica stuff which I took delivery of today. My sports nutrition is old skool so I decided to give it a go. So after the run I mixed my first ever 400ml recovery drink which I think was mango and orange flavour. I felt a bit like a drug cheat mixing up my powder and I can't say it looked or tasted very nice. Time will tell if it does any good. I also have multi-vitamins, protein bars, gels, the full shooting match. I'll probably grow an extra head or something - you see that sort of thing all the time being from Norwich...
Easy run tomorrow, tempo on Saturday and long run on Sunday. Legs feel very tired and I'm in desperate need of a massage (last one was pre-London).