Training Week 21/03/2010

Sunday
AM: 15 wu, Reading Half Marathon 14th Place 69:52 - huge PB!- calves bit sore to warm down.

Monday
PM: 44:41 @ 9:22mm - life lessons a) running the day after a half marathon is tough b) don't make it worse by eating a doubled up ultimate burger shortly beforehand... Ditched run at 45 mins and caught tube. Wasn't doing any good out there.

Tuesday
AM: 1:11 @ 9:18mm - very slow run into work...

Wednesday
PM: 18 wu, Clapham Chasers Kenyan Hill session 12 x ascents - 19:21 @ 5:45mm, 19 wd

Thursday

PM: 1:32 @ 7:50mm - absolutely perfect run home. Went through deserted city and just kept on adding loops on through BP as wanted to carry on going- one of the runs that really makes you remember why you like to run.

Friday
AM: 62:24 easy - run into work - dull.

Saturday
AM: 40 easy @ 7:22mm with Hayley - she kept on getting lost poor girl - plus managed to assault a poor child's bicycle with her shin- see photo below!

Totals:
Time: 452 Minutes (~60 miles)
Miles: 60.37 (with miles lost near CW more like 64)
Pace: 7:29mm (again- more like 7:10ish)

Summary: Great start to the week with the stunning HM PB (see report below). Monday was in some ways a bad day (how stupid can you get?) but in other ways I like that I'm able to call a run if I'm having a bad one and make the minutes up either later in the week or not at all (in this case I pretty much traded what would have been 30 awful minutes running very slowly in pain with 30 very enjoyable minutes on Thursday evening!). Thursday's run is still carrying me on right now - meant to be 60 but ended up 90 - just couldn't stop.

Very pleased that a rest week for me now can be 60 miles - this week was intentionally very easy with no stress on the pace as I know after a HM I usually spend Monday and Tuesday doing little, recover quickly, spank a session on Thursday and then am in doldrums by Sunday/Monday. I also know that to run a decent 10k I seem to do much better off a week long taper of doing fairly little (in contrast to HM where mileage is fine from what I can tell in week preceding). Worked out very nicely that I did a "half" session on Wednesday where I ran fast but not hard (half sessions - either 3/4 usual volume or being done at one race pace down - are increasingly becoming favourites of mine as opposed to destroying myself in workouts) and was fresh, recovered and ready for Sunday- well- all but the calves!