Monday Morning: 5 miles at 10:00mm - Easy in with Bob - left ankle a bit tight. Glorious light this morning from the start.
Tuesday Morning: 5 miles at 10:00mm - Super easy in.
Tuesday Evening: 8 miles at 8:15mm - Fartleky Tempo session between bridges on the way to Danny's birthday. Fun to try and do it with a rucksack. 6:30mm ish for tempo sections.
Wednesday Evening: 5 miles at 9:15mm - Easy run on treadmill
Thursday Morning: 5 miles at 10:00mm - Recovery in with Rob
Friday Evening: 8 miles at 8:30mm - Easy hour with Gaby on the Mitcham loop
Saturday Lunch: 5 miles at 6:00mm - warm up, Surrey League XC, warm down
Sunday Morning: 21 miles at 7:30mm - First chunky 20 miler in a while.
Totals: 9 hours and 7 minutes, 66 miles
Summary:
I was easing off the second half of the week planning to have a good run at the Surrey League - sadly that didn't develop as I had a bit of a shocker. The first 6 or 7 minutes I was feeling pretty good, from the start I felt I had myself in a good position and was running fluidly. Breathing was totally fine. I felt a bit jostled around but on the whole was okay.
Just gradually my legs were going on me. Aerobically I felt absolutely fine, not jogging around but certainly not in any sort of distress, just going through the motions in third gear as people went past me. The choice of spikes probably didn't help as on the wooded sections I could really feel the 9mm spikes going against the stony ground - my X-talons would have been a better shout.
Looking back, post-break I've put a really good sequence of training weeks together. I think right now I'm just a bit fatigued from that and that a few easy days probably wasn't going to be enough to get my legs back into nick. Probably should have done some strides on the Thursday as well.
Really pleased with my Sunday long run, first half all at low 7mm with a decent group. Second half a bit easier but then picked up the effort through the Oaks on the muddier stuff and uphill before closing well feeling really strong.
I think that's the bit which has me the most optimistic. 2 years ago before going to see Eddie and John, I would have done a XC like Saturday and have been limping for a week. Now I'm walking pain-free in the morning, out the next day and doing a quality 20 miler. That leaves me very enthusiastic for the future.
Monday, October 14, 2019
Week Commencing 30th September
Monday Evening: 3ish miles at 10:00mm - messing around running to and from stations to try and get back home. Basically a rest day.
Tuesday Lunch: 5 miles at 8:45mm - Lunchtime canal - bit faster than I thought I was going which is good. Struggling a bit running in the Altra Torin - not good grip in the rain but maybe I just need to roughen up the surface of the shoe a bit.
Wednesday Morning: 4 miles at 8:15mm - Easy in - moving well at the end
Wednesday Lunch: 7 miles at 8:30mm - Ravens loop reversed - wrong day though so didn't see anyone though!
Wednesday Evening: 5 miles at 8:30mm - Trundle home
Thursday Morning: 5 miles at 9:30mm - Easy in with Bob
Thursday Lunch: 7 miles at 7:30mm - Intervals with Ravens - 6 * sort of a km at sort of 10km pace - 3:17, 3:23, 3:17, 3:12, 3:18, 3:16 on a 5 minute loop.
Thursday Evening: 5 miles at 9:15mm - Easy home - first run in Altra Escalante 1.5s. Felt pretty good.
Friday Morning: 5 miles at 10:00mm - Easy in with Bob
Friday Evening: 5 miles at 8:45mm - Date night - loop around Sutton
Saturday Lunch: 9 miles at 8:30mm - Easy Mitcham loop with Gaby
Sunday Morning: 13 miles at 7:30mm - Progressive long run at Kingston Half with Gaby
Sunday Lunch: 5 miles at 6:15mm - East Surrey League XC - good hard effort ahead of next week
Totals: 10 hours and 57 minutes, 78 miles
Summary: Good week, nice volume and was very pleased with the interval session which I'm doing very controlled and is a significant improvement from a month ago. Good progress. Nice to combine both the Kingston Half on Sunday and a run around the East Surrey League which wasn't particularly impressive but was good to get me back on the mud and prepping for next week.
Tuesday Lunch: 5 miles at 8:45mm - Lunchtime canal - bit faster than I thought I was going which is good. Struggling a bit running in the Altra Torin - not good grip in the rain but maybe I just need to roughen up the surface of the shoe a bit.
Wednesday Morning: 4 miles at 8:15mm - Easy in - moving well at the end
Wednesday Lunch: 7 miles at 8:30mm - Ravens loop reversed - wrong day though so didn't see anyone though!
Wednesday Evening: 5 miles at 8:30mm - Trundle home
Thursday Morning: 5 miles at 9:30mm - Easy in with Bob
Thursday Lunch: 7 miles at 7:30mm - Intervals with Ravens - 6 * sort of a km at sort of 10km pace - 3:17, 3:23, 3:17, 3:12, 3:18, 3:16 on a 5 minute loop.
Thursday Evening: 5 miles at 9:15mm - Easy home - first run in Altra Escalante 1.5s. Felt pretty good.
Friday Morning: 5 miles at 10:00mm - Easy in with Bob
Friday Evening: 5 miles at 8:45mm - Date night - loop around Sutton
Saturday Lunch: 9 miles at 8:30mm - Easy Mitcham loop with Gaby
Sunday Morning: 13 miles at 7:30mm - Progressive long run at Kingston Half with Gaby
Sunday Lunch: 5 miles at 6:15mm - East Surrey League XC - good hard effort ahead of next week
Totals: 10 hours and 57 minutes, 78 miles
Summary: Good week, nice volume and was very pleased with the interval session which I'm doing very controlled and is a significant improvement from a month ago. Good progress. Nice to combine both the Kingston Half on Sunday and a run around the East Surrey League which wasn't particularly impressive but was good to get me back on the mud and prepping for next week.
Week Commencing 23rd September
Monday Morning: 6 miles at 9:00mm - Easy start to training camp! With Martin and Gaby.
Monday Evening: 8 miles at 8:30mm - Easy 8 along the Thames Path to finish off day 1
Tuesday Morning: 7 miles at 8:45mm - Morning womble in what we thought was a gap in the rain... got a bit soaked.
Tuesday Evening: 9 miles at 7:15mm - Four eight minute reps off a two minute jog recovery - just focusing on effort. 8 minute reps at about 6mm.
Wednesday Morning: 7 miles at 8:45mm - Easy hour with Gaby
Wednesday Evening: 8 miles at 7:45mm - Pacing Gaby through her 4 x 8 off 2
Thursday Morning: 7 miles at 8:45mm - Easy hour in unexpected sun including impromptu dog rescue
Thursday Evening: 8 miles at 7:30mm - Six lots of five minutes tempo with a minute jog in-between in Henham. Again, about 6mm.
Friday Morning: 7 miles at 8:30mm - Easy hour with Gaby
Friday Evening: 7 miles at 8:15mm - Deja vu - carbon copy of this morning but with six short strides
Saturday Morning: 8 miles at 8:30mm - Easy running before wedding with Gaby in Henham.
Sunday Evening: 15 miles at 8:00mm - Long run including four eight minute tempoish efforts off a two minute recovery jog - wasn't running great towards the end of this and feet a bit sore by the end from overtightening shoes.
Totals: 13 hours and 17 minutes, 97 miles
Summary: Really good training week in the bag. Bit longer than probably sensible but was making up a bit for the previous low week. Happy to get a few sessions in albeit still not fast.
Week Commencing 16th September
Week Commencing 16th September
Monday Morning: 8 miles at 8mm - Easy
Monday Evening: 3 miles at 9mm - Easy
Tuesday Morning: 4 miles at 9mm - Late morning shuffle
Tuesday Evening: 2 * 10 * 40s hills off 65 jog down recovery, 4 minutes between sets
Wednesday: Rest
Thursday: Rest
Friday Evening: 9 miles at 8:30mm - Easy Mitcham loop
Saturday Lunch: 7 miles at 8:30mm - Easy hour + strides
Sunday Lunch: 6 miles at 8:30mm - Easy 50 minutes post supporting Gemma at Half Ironman Weymouth
Sunday Evening: 9 miles at 8mm - Warm-up, 20 minutes AeT @ 6:25mm, wd - absolutely tipping it down and into the wind for the last 10 minutes along Weymouth seafront.
Totals: 7 hours and 27 minutes, 53 miles.
Summary: Got caught up with work mid-week and lost out on two training days. Pleased to start getting something a touch faster in on the Sunday albeit showed how relatively unfit I am. It really was flipping wet though!
Monday Morning: 8 miles at 8mm - Easy
Monday Evening: 3 miles at 9mm - Easy
Tuesday Morning: 4 miles at 9mm - Late morning shuffle
Tuesday Evening: 2 * 10 * 40s hills off 65 jog down recovery, 4 minutes between sets
Wednesday: Rest
Thursday: Rest
Friday Evening: 9 miles at 8:30mm - Easy Mitcham loop
Saturday Lunch: 7 miles at 8:30mm - Easy hour + strides
Sunday Lunch: 6 miles at 8:30mm - Easy 50 minutes post supporting Gemma at Half Ironman Weymouth
Sunday Evening: 9 miles at 8mm - Warm-up, 20 minutes AeT @ 6:25mm, wd - absolutely tipping it down and into the wind for the last 10 minutes along Weymouth seafront.
Totals: 7 hours and 27 minutes, 53 miles.
Summary: Got caught up with work mid-week and lost out on two training days. Pleased to start getting something a touch faster in on the Sunday albeit showed how relatively unfit I am. It really was flipping wet though!
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