Any soreness in the right calf has completely disapeared. I didn't want to take any chances so I decided to take it easy this week. No super fast or long runs. You see I am getting sensible in my old age. On Sunday I thought I'd accompany Marie to the gym. I did a slow 2K warm up on the mill and then hammered the last 3. First time in a while I've reached 14Kph. On Tuesday I turned 37. I felt a bit chesty and my eyes were burning but went for a run with the club anyway. You can't start listening to the excuses. The Beginners did a nice slow run and I was more than happy to cruise along. On Wednesday I went to Pizza Express for my Birthday meal. I got a pair of trainers (think I mentioned that already), running socks, a book on Chi Running, chocs and two bottles of whiskey (result!). Today I went to hospital for an allergy test (Asthma trigger). Although it is NHS policy to not give results on the same say as tests it is pretty obvious by the blisters I am allergic to a multitude of substances (cats, dogs, dust and trees?). I bought a Ronhill set of gloves and hat - I'll save the running hat for when it really gets cold and enjoyed two bacon and egg muffins in M&S. I had a good run with a slightly faster group tonight. Its hard to maintain the pace through traffic lights, junctions, cracks in the pavement and selfish motorists. I tried to inject pace and 'flow' without using 'power'. Cold out there. Glad I had my new gloves.

My target this month is to run around 103 miles - a 10% progression from October. I'm at 100.16 so far. I want to be comfortable with the mileage before starting 'the program' come January. My longest run this month was 14 miles. My next goal is to make running 4 times a week the norm - even if the extra day is only a short run. I'm not going to worry about speed for now (its still base training phase) but would like a 15 mile long run sometime in December.

I'm planning a long run with a friend on Saturday morning. A big ask as I am going to the PLS Christmas Party tomorrow night with Marie (did I mention she's joined!). It looks like I'll have to stay sober give or take a pint or two.

Thursday:
1.77 miles Home to PLS. Pace: 10:04.0/mile
5.04 miles with PLS 'slightly faster' group. Pace: 9:08.4/mile

Tuesday:
8.99 miles with PLS Beginners. Pace: 10:27.4/mile

Sunday:
3.1 miles on the treadmill in the gym. Pace: 8:42.6/mile

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