Monday, January 11, 2016

London Training 2016 - Week 2

So an interesting week.

Monday: Rest - had to WFH as couldn't walk on foot after XC.
Tuesday: 6 easy home - really quite painful
Wednesday: 4 steady at lunch - still quite unbalanced; 6 steady home
Thursday: 6 easy in with Simon; Tempo 3 x medium lap off a minute at 6mm
Friday: 7 recovery in to work - legs absolutely dead.
Saturday: Rest
Sunday: 15 easy with Gaby and Chasers Marathon Club.

Total: 54.4 miles

This week was all about managing and mitigating the impact of my strained achilles / heel following the XC. Basically wearing the minimalist Innov8 Bare Grip seems to have been a bit much for my achilles and whilst I run the race I was in pain for most of the week. Walking was a struggle until it warmed a bit up and I was definitely off balance whilst running.

As a result of this I've been increasing my foam rolling and also some more balance work using a balance board.

A consequence of the foot injury is that when I did run I was off balance and this noticeably affected me later in the week as the various muscles were being used in slightly different ways to normal.

Tempo on Thursday I felt surprisingly good so eased into a bit of 6mm running whilst trying to keep it so it wasn't flat out. My legs on Friday then let me know I'd done a bit too much and I really struggled as they felt leaden. A day of recovery work on Saturday made sure I was in good nick for my long run which was a classic long run which I didn't include many of in my last marathon build-up. Hopefully a few more will make the difference this time around.

So - back to running pretty normally by the end of the week but not quite the progress I hoped for. This week should be better!

Also please see below a few photos from the XC last week!

Training Table Week 2

Week Commencing Mileage Time Running Average Pace Key Sessions Longest Run Most Efficient Run Sunday Weight
28th December 2015
6h 22m
Newport XC
9.1 miles
952 BPM
11 st 13.25 lbs
4th January 2016
6h 57m
15 miles / 7:21mm
995 BPM
11 st 13 lbs

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Bryn Running

Training diary and musings on running in general.