well the beef stroganoff was delicious, I have put down how I made it on a reply to a few of you out there. Another 4 miles in 32 minutes, there is still a bit left in me I think I know what I am doing wrong. because I do 4 miles regularly my body knows when its due to get tired (muscle memory) so I will have to change something, now my idea is that if I take it to 4.5 a couple of times (which is within my reach) I will move the bench mark and then you confidence builds for the 4 miles and it will act as a shock to the muscle. We should always shock the system every now and then to stop the muscles from becoming lazy. So we shall see, watch this space.
|