Monday, September 24, 2012

Training Week Commencing 24th September 2012

Monday: 30 easy in pouring rain; 58 run home
Tuesday: 44 run into work AM; PM 59 steady home
Wednesday: rest
Thursday: wu, 5 x laps BP increasing tempo (12:26, 11:45, 11:23, 10:23, 10:07 ; 7:05 to 5:48mm; AVG: 11:13 / 6:25mm), wd - not the fastest of runs but picked it up well at the end of a long day.
Friday: Rest, was going to do a shuffle at lunch but decided to celebrate exam results instead.
Saturday: 30 shuffle AM; PM wu, 3 x hill loop at ~MP (3), (16:29, 16:18, 16:13; AVG: 16:20 / 5:58mm ), wd
Sunday: 2 hrs easy at ~7:30mm though starting very slow and speeding up throughout run.

Solid week of running. Not much in the way of sessions but good volume and a sprinkling of faster stuff. Came down with a cold on Friday night and felt pretty awful Sat/Sun.

Thursday, September 20, 2012

Training Week Commencing 17th September 2012

Monday: Rest. Woke up with splitting head and running nose.

Tuesday: wu, 8 x road 880m (2), wd - (3:01, 2:55, 3:04, 2:57, 3:02, 3:00, 3:03, 3:00 ; AVG: 3:00 / 5:29mm)

Wednesday: 30 steady AM; PM 45 easy

Thursday: 42 easy AM; PM 80 mins @ 7:12mm w. 4 x 0.97m pick ups (6.5 steady running recovery) (5:22 (168), 5:13 (171), 5:20 (169), 5:16 (171); AVG: 5:18 / 5:28mm)

Friday: 44 easy AM; PM 30 easy at lunch

Saturday: 73 easy

Sunday: wu, SEAA 6 stage relays, wd

Felt strong on Tuesday's session. Was running well in reserve and it was just nice to tick over feeling good after poor sessions last week. Was running into the wind on the odd reps and with the wind on the even ones.

Thursday was another good session when I was very tired after a long day at work. Long term keeping the pace of the faster sections constant and really pushing the recovery could make this a really effective session.

Still need to find out the time for Sunday's race. I felt fairly strong and was moving well in horrible conditions but just not fit enough yet.

Overall volume was a little lower than planned but still a good step up in the context of the last 6 months.

Tuesday, September 11, 2012

Training Week Commencing 10th September 2012

Monday: 45 jog testing hip flexor. Seemed fine. Bit unpleasant going past tooting common crime scene.

Tuesday: Aborted track session as was running abysmally and struggling at what is usually a comfortable pace and just did a long warmdown. 30 wu, mile, km, 600, 600, 35 wd

Wednesday: 41 run into work AM; 61 jog PM

Thursday: wu, 6 x ~mile (60) (5:44, 5:43, 5:43, 5:34, 5:31, 5:21), wd - good session on a stretch probably just under a mile. Did first 3 with Hayley then for the last 3 ran with her for a couple of minutes then pushed on. Much better than Tuesday and stride felt really solid.

Friday: 31 gradually speeding up over run.

Saturday: wu, 2 x 3.5 mile tempo off 60 seconds {2 laps BP}, wd (20:15, 20:46, AVG: 10:15 / 5.51mm) AM ; 33 easy + d + s PM

Sunday: 1:43 long run with middle hour at low 7mm.

Really struggled this week and not totally sure why. Apart from Tuesday I felt okay but just seemed to have lost about 20 seconds a mile. Bit confusing as although I had an easier week for the exams it shouldn't have affected me that much.

Thursday wasn't a phenomenal session but felt like I was getting a good aerobic effort in. Saturday I was struggling more with my legs which felt tired.

Part of it might be the effect of starting work again which always shatters me for the first week back.

Need to keep on working and get a few more solid weeks in and see if that helps.

Sunday, September 02, 2012

Training Week Commencing 3rd September 2012

Monday: Flew to Portugal with flight at 6.45 in the morning so no morning run; PM 60 run along the cliffs quad feeling sore on steep downhills.

Tuesday: 60 run around acoteias AM; PM wu, d+s, 7 x ~2/3rd mile ( 3:50, 3:30, 3:46, 3:25, 3:45, 3:30, 3:47) wd - easy session with Hayley on acoteias with each rep two laps of the small grass loop at the bottom with a slight incline each lap. Alternating steady with tempo laps. Quad a little sore on the last couple.

Wednesday: Rest AM; PM 73 run mostly along cliffs. Sweating everywhere and very annoying not to have a shirt to stop it stinging my eyes.

Thursday: 45 jog AM; wu, d+s 5 x mile off 60 (6:02, 5:58, 5:56, 6:01, 5:56) wd - hilly and tough work underfoot as a mix of pine needles, sand and grass. Felt strong pacing Hayley around.

Friday: 30 jog with d + s AM; PM 90 run starting on acoteias, then onto the roads then a final two laps of acoteias.

Saturday: 40 jog on the dusty road AM; wu, 10 mins @ MP -tweaked a hip flexor going up a steep hill which fairly instantly let me know it wasn't going to let me carry on.

Sunday: Rest day. Traveling back. Hip flexor still a little sore but might be due to the massage. Think it'll be good to jog on tomorrow.

Great week of training really getting the volume back to reasonable levels. Was just getting back ready to do more serious sessions with a couple of light leg stretchers during the week but the tweaked hip flexor put paid to that. It seems to be settling down now on Sunday evening so hopefully I'll be back jogging tomorrow. And back to work and studying for my next exam in November...

Bryn Running

Training diary and musings on running in general.