Training Week Commencing 9th March

Monday - Wednesday: Absolutely sod all - busy at work and finishing stuff off before I went on holiday on Thursday. Very poor but my body probably did need a short break. 50 minute game of squash on Wednesday which definitely worked my body pretty hard and at least got some exercise in.

Thursday: Flew to Portugal - 30 minute very easy run.

Friday: AM 58 minutes steady (5 x 30 crunches and 5 x 8 push-ups), PM 60 including 8 x 2:30 hill off jog down recovery

Saturday: AM 96 steady w. drills, ( 5 x 8 press ups and 5 x 30 crunches) PM 60 easy/steady w. 2 hard hill sprints at the end.

Sunday: 126 steady - ran over to acoteias and did a lap- struggling over last couple of miles.

Total: 430 minutes / 55 miles 

Summary: Start of the week was obviously poor but once in Portugal I knuckled down and did some great training on my mini-training camp. I mostly stuck to the roads but there were 

some great hills along all the routes. 

Hoping this is the kick start I need to get my training fully back in gear. 

Training Week Commencing 2nd March

Monday: AM 35 easy PM 95 steady (same route as last Tuesday) (130)

Tuesday: AM 35 easy PM 46 steady home (80)

Wednesday: 30 easy at lunch (30)

Thursday: 90 including 3 middle laps at tempo (9:15, 8:45, 8:35 - 8:52 average (5:54mm) - moved well and got up on my toes well for the last two laps.

Friday: Achilles / ankles very sore following tempo.

Saturday: 130 minutes easy around Richmond Park.

Sunday: 83 minutes easy 

Total: 543 minutes / ~70 miles

Summary: Really good weeks training. Moving much better all week and general pace was considerably quicker. Thursday's tempo was a good effort - it is reminding me how much faster I can go when I'm able to get up on my toes and how bad my ankles / achilles can be the next day - Friday I would definitely have struggled to get a run in.

Definite work to be done on strengthening them up so I can run with "good" form for an entire run at pace. If I do that I think I'll be able to run significantly quicker as right now I'm feeling I can run at 6+mm pretty long but getting much under 6 is definitely a struggle.