A little more progress :)
The plan was to do 5k yesterday, and to try and keep the Garmin between 10 and 10.15 min miles, which I managed nicely, and averaged 10.05, and so cut exactly 30 seconds off my time. It's still a far cry from my fastest, but the constant improvement is encouraging.
I've been reading about 'Less-destructive training'.
There's a book I will buy myself after Christmas, when my mechanic has stopped bleeding my dry, on marathon training, by Nikalas Cook. I plan on doing a marathon in 2013, and as I want to do everything I can to minimise the risk of injury.
I seem to be surrounded by injured runners, people waiting for surgery, people having MRIs, and the 30 second improvement today I'm sure was helped my giving my legs an easier week with lots of swimming. As a triathlete, Cook is apparently all about using less destructive training as a way to prepare for a marathon. I think 'prepare' might be the operative word, rather than 'win' or 'sub 3 hour', but that's fine with me.
I will bike today, and then do a 10k tomorrow, with the aim of 10.45 min miles. I'd like to say 10.30, but that might be a bit ambitious, as 11.03 was my time last week, so to knock nearly 20 secs off a mile will be enough to make me happy.
Possibly going out next week with a boxer type boy (but who is also an engineer working in the oil business, as most men round here are). I'd like to take my gloves and get him to do some pad work with me, but that might not be appropriate.
He seems quite normal, and I'm really hoping there will be no Guinness burping.