Crossing the threshold

Threshold run: 20 minutes
3.2 miles covered, average speed 9.6mph

My first 'threshold' run!

If you've been paying attention (and I know you have, loyal readers) you'll know that this is a short, quick run, designed to push your cardio-vascular boundaries and make you a fitter, faster and generally better runner. The key here is not the time (because that is set at the start of the session - in today's case, 20 minutes) it is the distance you cover in that time and, most importantly, the average speed. Well, I say that, but really all that is important is that you are getting your heart rate up above is standard jogging pace and pushing yourself harder than if you were out for a cheeky weekend run. Welcome to effort level 3.

I tried to find some quiet streets to run along - it's harder to dodge pedestrians, weave around lamp posts and avoid traffic when you are going so much faster - and ended up around the familiar Islington and Barnsbury suburbs. I picked long, straight and (so far as possible) flat streets to run along - ended up going in a big square out along Mackenzie Road and Liverpool Road and back along Thornhill Road and Roman Way.

It wasn't easy - oh no. Had to concentrate to keep up a decent pace and not fall into my usual rhythm. Feel like I did quite well, although I wouldn't have wanted to have gone on for much longer - I was quite out of breath by the end! I was careful to warm down properly - walked until my heart rate was back down, showered and then stretched, as per instructions.

Knee update - I'm afraid it's still a bit crap. Have been doing my stretching homework, but no significant improvement to report yet. Am due to do a steady run tomorrow (probably back from work) and then my first Fartlek on Friday. If I complete them, I will be pleased, but the thing I am really worried about it the 8 miler I have planned for the weekend. Is my knee up to it? I'm not sure it is.

Am playing it safe. Put off this run from last night to tonight (and, therefore, had to miss 'spinning' - damn shame) and may have to do the same again. Need to strike a balance between staying fit and staying healthy.

All in all, pretty pleased with tonight's effort. Looking forward to a simple run home tomorrow night.