Budweiser 12 Guinness 6

Pretty much standard close to the week on the running front. My left side did experience a few slight traumas that did niggle a bit. Following Tuesdays barefoot run the ligaments on the top of my left foot are tender (not enough to stop running) and today during my first mile pace rep I felt a slight twinge in my left glute/hamstring (again nothing of grave concern). . Week 4 on my programme is a "Recovery Week" so the number of hill reps on Wednesday were reduced to 5 x 60 secs @ mile pace which I completed at a comfortably hard "mile effort" pace instead (probably a minute down on mile pace - 06:30/40) to ensure I finished them and had enough in the bag to toddle home. . An easy 6.7 miles yesterday and a fartlek run with 5 x 60 secs at mile pace this morning was my lot. This time I pushed it a little during the reps getting down to 05:15 pace for 2 of them (ok so there was a slight downhill assistance). . A return to the gym this week after a 2 week absence got me another 5 miles on the treadmill and 2k swimming. . A bit of clearing up after the Christmas holidays was called for this evening as Abina could no longer stand the sight of the tree - can't blame her on that front, it's nearly mid-January. I just polished off a bottle of bud to help clear out the fridge also - at this rate I'll be done by June. 12 bud and 6 guinness to go. I'll have to have friends over. . Wed 9th - 8.0 miles in 01:09:17 (08:40 pace @ 134 HR) with 5 x 60 sec hills. 2.5 miles in 00:19:45 (07:53 pace @ 137 HR) -Treadmill Thu 10th - 6.7 miles in 00:56:23 (08:25 pace @ 129 HR) Fri 11th - 8.6 miles in 01:07:47 (07:53 pace @ 145 HR) with 5 x 60 secs @ mile pace. 2.5 miles in 00:19:45 (07:53 pace @ ???HR) -Treadmill