Bean away
Week away with the family in the Cotswolds, usually my absolute favourite training base but this time the back trails were too waterlogged. Part of the charm of the Cotswolds water park I suppose!
Stuck mainly to the roads but it wasn't too bad.
Foot is still not 100% but it's much better.
Since the last post I finished up that week (was supposed to be speed week as -
Mon - REST
Tue - Intervals 4 x (200,200,400) of equal recovery
Wed - RECOVER foot was very sore
Thu - Steady test 4 miles at St Ives getting lost in the estate
Fri - 40 min treadmill - foot better, treadmill pace better
Sat - 5.5 miles steady (6:54/mm) around lower mill & beach lake
Sun - Parkrun with Lola & made up to 10k with Jake
Not ideal but only 1 serious session away from the week. The track session was bang on, 200s in 34 and 400s down from 72 to 69.
Then this week (supposed to be base miles anyway)
Mon - REST
Tue - Threshold/Tempo 6 @ 5:45/mm
Wed - 10 long run progressive
Thu - Intervals on grass with Jake (2 x 9 x ~30 secs)
Fri - Recovery 5.3
Sat - Steady 5 on tread mill (hmm, was making it up as went along)
Sun - am) 4.6 inc Parkrun with Lola pm) xxxxx
Not done the evening run yet but planning steady 5 (on the harder side of steady to stretch legs).
Tempo was good - down to 5.3x fairly comfortably but lack of conditioning bit.
Long run started at 8.45 and finished at 6.18
Intervals were HARD work but fun
So fitness is still there, really need to keep the consistency up as I don't have enough miles to build conditioning without it. Hope tonights run goes to plan after day of travelling, will be 40 miles if I bag it. Rest day tomorrow then pretty much repeat the start of this week until short taper for Saturdays race.
No race in October ! Managed 4 in September but hoping fitness has improved
Stuck mainly to the roads but it wasn't too bad.
Foot is still not 100% but it's much better.
Since the last post I finished up that week (was supposed to be speed week as -
Mon - REST
Tue - Intervals 4 x (200,200,400) of equal recovery
Wed - RECOVER foot was very sore
Thu - Steady test 4 miles at St Ives getting lost in the estate
Fri - 40 min treadmill - foot better, treadmill pace better
Sat - 5.5 miles steady (6:54/mm) around lower mill & beach lake
Sun - Parkrun with Lola & made up to 10k with Jake
Not ideal but only 1 serious session away from the week. The track session was bang on, 200s in 34 and 400s down from 72 to 69.
Then this week (supposed to be base miles anyway)
Mon - REST
Tue - Threshold/Tempo 6 @ 5:45/mm
Wed - 10 long run progressive
Thu - Intervals on grass with Jake (2 x 9 x ~30 secs)
Fri - Recovery 5.3
Sat - Steady 5 on tread mill (hmm, was making it up as went along)
Sun - am) 4.6 inc Parkrun with Lola pm) xxxxx
Not done the evening run yet but planning steady 5 (on the harder side of steady to stretch legs).
Tempo was good - down to 5.3x fairly comfortably but lack of conditioning bit.
Long run started at 8.45 and finished at 6.18
Intervals were HARD work but fun
So fitness is still there, really need to keep the consistency up as I don't have enough miles to build conditioning without it. Hope tonights run goes to plan after day of travelling, will be 40 miles if I bag it. Rest day tomorrow then pretty much repeat the start of this week until short taper for Saturdays race.
No race in October ! Managed 4 in September but hoping fitness has improved
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