Friday Night and it was negative splits on the treadmill. Tonight 30m easy followed by 30m moderate. I did the first half at 7mph (11kmh) and the second at 9mph (14.5km) with a 5 minutes kicker of 12mph (19.3kph) to round off the hour. I totally forgot to see how far I ran but I guess it was in the region of 8 miles (12kmh)

[sorry about the miles - I still haven't figure out how to change the machine to work in km]

The lazy bit cam when I decided i couldn't be bothered to run in trainers and as it wasn't a challenging run and I wasn't going to sweat that much I could do it barefoot.

One of the hard things about this run is to maintain a high cadence 90+ throughout. Wih weeks of practice I'm managing to keep this above 90 and once I've warmed up a bit into the mid 90's. On the home run it was consistently over 100 and probably average 105.

Here's a nice video of some barefoot running



Two good things to note - look at the way that he runs much more on the front of his foot. Not much heel strike. The other is the delicacy and rapidity of foot placement especially over rocky areas.

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Slept with the windows open last night for a wonderful sleep. Pulled myself up just after 7 and was down on the treadmill soon after. It's strange but the intensity of my new programme seems to roughly match where I was half way through my last ironman plan. And I'm not even in the base stage yet. That said the benefits already seem to be huge. I can run and swim a lot faster already - and whilst the endurance isn't there yet it will come.

Though as I did my 11.25km easy run this morning I realised that there is a lot more to do. I was starting to feel a little fatigued by the end of it, but after a facebook chat with Simon yesterday about the Everest Marathon there is a lot I have got to do in 4 months.

Not only have I got to be able to do a marathon - which I know I can. I have to be able to do it cross country - which I have before. I have to do it only really shit terrain - nope. At altitude - nope - but I did run down Ras Dashen  in Ethiopia once. And in the cold - anyone go a walk in freezer I can train in?

Still its all about building blocks. Build slowly. Carefully. Consistently. Results will come.

So scores on the doors - 11.26km in 1 hour. Cadence - 90+ usually about 92-94

Injuries - stiff shoulder and upper body. slight hot spot on right arch. slight bruising on left heel

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