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	55.4	6h 22m	6:54mm	Ely NYD -10k Newport XC	9.1 miles	952 BPM	11 st 13.25 lbs
4th January 2016	54.4	6h 57m	7:40mm	Tempo - 4.5 miles Long Run	15 miles / 7:21mm	995 BPM	11 st 13 lbs