Monday Morning: Jog to station (5 minutes / 10:39mm / 0.49 miles)
Tuesday Evening: Easy home in the heat (50 minutes / 7:53mm / 6.44 miles)
Wednesday Morning: Easy in with Gaby (49 minutes / 7:28mm / 6.59 miles
Wednesday Evening: Warm up for JP Morgan (46 minutes / 8:15mm / 5.66 miles), JP Morgan Challenge - hot evening. Paced it fairly well with dull legs (18 minutes / 5:25mm / 3.45 miles), Post Race Work-out - 10 x 30s off 60s jog (19 minutes / 7:54mm / 2.42 miles)
Thursday Lunch: Can't walk but I can shuffle! (34 minutes / 9:55mm / 3.5 miles)
Friday Evening: 90 hilly minutes with 60 steady at 151 bpm in the middle (93 minutes / 7:55mm / 11.81 miles)
Saturday Morning: Coastal run with Anna and Ryan (53 minutes / 10:10mm / 5.25 miles)
Saturday Evening: Welsh Hospital Car Parks Run - love my fiancee! (61 minutes / 8:29mm / 7.3 miles)
Sunday Morning: Easy with Gaby, Anna and Ryan (60 minutes / 9:05mm / 6.6 miles)
Sunday Evening: 12 x 50 second hills with jog down recovery on a nice piece of trail (60 minutes / 10:38mm / 5.64 miles)
Total: 9 hours and 13 minutes, 65 miles
Summary: Not a great week training wise with my typically poor Monday / Tuesday combination. It left my legs fairly fresh for Wednesday and the JP Morgan Challenge. I had a great race here in 2015 with a storming 18:22. Last year I wasn't as strong on a very hot evening. This year was a decent race and a good step forward in my fitness. 18:43 was considerably better than my recent race result (Parkland Relays, Bridges Relays). I was especially pleased with how I ran it with a much more conservative start than recent races, moving through really well over the second and third miles to take a few decent scalps.
I knew after the race that I'd be struggling with my achilles / heels the next day so I decided to make the most of it and added in an additional 10 x 30s of hard intervals around the cricket pitch with a minute jog inbetween.
Thankfully, after a very painful Thursday (not least because of a work social where I ended up doing far too many shots of tequila under duress at Giant Robot in Canary Wharf) we headed over to Tenby for Long Course Weekend (basically an Ironman Triathlon over 3 days).
Tenby was fantastic and the wonderfully hilly terrain made for a good run on the Friday night with a decent steady section in the middle. I really struggled on this section to get my heart rate up to over 150 despite running fairly hard.
An easy run with Anna and Ryan (who had both done the swim the prior night) was a nice recovery along the coast. Unfortunately Gaby took a bad crash on her bike on the Saturday and we ended up needing to go to A&E. As Gaby got increasingly frustrated with the delay in being seen I was sent out to do my run "There's no point both of us wasting our time here" - so did half an hour before finding out she'd gone in and then spent 10 minutes doing some strides and then running loops around the 200m stretch of carpark.
I did eventually move onto the 800m loop around the Hospital.
Sunday I decided not to do the Wales marathon - the course profile was brutal and my calves were feeling knackered even before the start. An enjoyable run with the crew (Gaby with her arm in a sling) started the morning before cheering in Martin (who had a superb run to clock sub 3 on the challenging course) and Gemma (who had absolutely smashed the bike yesterday).
The evening was a great little hill session - I jogged out of the village and found a nice little trail with a short hill, starting at a moderate gradient, moving to a VERY steep gradient and then flattening out letting me practice running over the hill.
Not a great week in terms of total training volume - a poor Monday, Tuesday and Thursday put paid to that. But I started implementing my new Session / Strides / Steady rotation and it seems to work well - with shorter sessions and decent moderate aerobic steadies.
This week the focus will be increasing the volume and continuing to work on the speed and getting back on my forefeet whilst running.
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