The Week That Wasn't
So, after last Sundays race, spent Monday hobbling about, Tuesday did an unsucessfull jog around the block, Wednesday hobbling about, Thursday 3 mile tester (which tightened the calf up), Friday 34 mile bike ride (ouch!), Saturday 40 mins circuits then today 5 miles HR test.
3hr 46mins of training so very low week even if I did want a cut back !
Resting HR before the run was 48 bpm so have not lost a lot of base fitness, however, once I started running the aches from yesterdays circuits kicked in!
Scores on the doors were approx -
7.40/mm @ 140 bpm
6.50 @ 151
6.53 @ 156
6.36 @ 161 bpm
So approx 20 secs / mile slower than it would have been last week but not so bad considering. Aim now is to run relaxed this week. If I feel good Thursday I'll get involved with reps or tempo but I am really just looking to run feeling easy again.
Have thought a lot about training and planning and more importantly consistecy while I have been off and the main things that have come to my head are -
* Need to do a decent medium long run every week starting easy and building up to steady.
* Need to keep the 4 mile tempo up on the Frostbite course
* Need to do a good solid 8/9 mile steady state run every week.
* Need a good mileage double recovery day
* Need to run regular parkruns as semi - tempo runs. Should be able to run 17 low off my 27.09 pace.
* 1 core/strength session per week and a bike / swim to mix it up a little.
That pretty much looks like a training plan :)
3hr 46mins of training so very low week even if I did want a cut back !
Resting HR before the run was 48 bpm so have not lost a lot of base fitness, however, once I started running the aches from yesterdays circuits kicked in!
Scores on the doors were approx -
7.40/mm @ 140 bpm
6.50 @ 151
6.53 @ 156
6.36 @ 161 bpm
So approx 20 secs / mile slower than it would have been last week but not so bad considering. Aim now is to run relaxed this week. If I feel good Thursday I'll get involved with reps or tempo but I am really just looking to run feeling easy again.
Have thought a lot about training and planning and more importantly consistecy while I have been off and the main things that have come to my head are -
* Need to do a decent medium long run every week starting easy and building up to steady.
* Need to keep the 4 mile tempo up on the Frostbite course
* Need to do a good solid 8/9 mile steady state run every week.
* Need a good mileage double recovery day
* Need to run regular parkruns as semi - tempo runs. Should be able to run 17 low off my 27.09 pace.
* 1 core/strength session per week and a bike / swim to mix it up a little.
That pretty much looks like a training plan :)
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