Week 1 #done
First week in the bag, back training 'properly'.
As ever, things we're more than a little up and down. Physically & emotionally, not literally, it's flat as shit around here!
Monday was supposed to start with a rest day, but that seems a ridiculous way to start a plan so I did the dry lake loop nice and easy. In fact, my HR actually agreed for once and at 1019 beats per mile (on Fetch) this was the best run I've done for months. Felt good, leg all checked out OK and pace nice at low 7s.
Tuesday was track. Forgot Garmin as we were messing about trying to stop the kids getting hypothermia. 3 x km with the boy, on an ice rink. Leg checked out ok-ish - it was not 100% for sure - but a solid session and you have got to start somewhere.
Wednesday rested - 4 day streak so pretty much right thing to do.
Thursday first double day. Wanted to start burning some calories so an easy 3 in the after noon and an easy 5 at the track in the evening. Got to say the 3 felt crazy laboured coming off a rest day. The 5 was better and main thing was nothing fell off my hip.
Friday - woke up feeling grumbly. Got out the door full of motivation to do an easy 5 and no - hip was fucked. Looking back I'm sure it was a precautionary stop but I'm sure it was in a bad way. Less than a mile bagged so hard to call it a run day. Annoying but made up for it by going out in the evening and getting shit faced.
Saturday - paid for the booze by keeping J company on his long run. I did 6 @ 7.35 pace, he did 7 - 7.5 (ran on). Actually felt OK once I got going. Hip was for sure not 100% but it wasn't bad.
Sunday - watched boys run in the morning. Jake 2.10 (2nd) and Sawyer 2.40 (won). Both ran well, J I thnik is 4th national rankings after that and Sawyer just missed out on a top 20 ranking but left LOADS in the tank. Boys look good. Me - I ran easy 4.5 on the old recovery XC route. Again, 7.35 pace feeling OK and main thing was hip was better than day before.
So scores on the doors -
27.4 miles
248 TSS
Avge pace ~7.40/mm
Up from 20, 20, 22 last 3 weeks so nice to keep the trend upwards. I'll work that slowly up towards 40 miles where it'll stay for a while. Rehab needs to stay on top (did fuck all yesterday).
Bring in more strength work, improve diet, get better quality sleep.
Will go at Parkrun next weekend. I think (think) sub 18 is on the cards if everything checks out this week.
Plan is something like this (it will turn out nothing like this)
Mon - 4.5 easy
Tue - 4 threshold (6)
Wed - 5 recovery
Thu - am) 3 recovery pm) 5 easy
Fri - REST
Sat - Parkrun
Sun - 7 easy long
~35 miles so a step up but we shall see. Main point is to stay healthly. I am not sure I'll be able to get to Weds without a rest day
As ever, things we're more than a little up and down. Physically & emotionally, not literally, it's flat as shit around here!
Monday was supposed to start with a rest day, but that seems a ridiculous way to start a plan so I did the dry lake loop nice and easy. In fact, my HR actually agreed for once and at 1019 beats per mile (on Fetch) this was the best run I've done for months. Felt good, leg all checked out OK and pace nice at low 7s.
Tuesday was track. Forgot Garmin as we were messing about trying to stop the kids getting hypothermia. 3 x km with the boy, on an ice rink. Leg checked out ok-ish - it was not 100% for sure - but a solid session and you have got to start somewhere.
Wednesday rested - 4 day streak so pretty much right thing to do.
Thursday first double day. Wanted to start burning some calories so an easy 3 in the after noon and an easy 5 at the track in the evening. Got to say the 3 felt crazy laboured coming off a rest day. The 5 was better and main thing was nothing fell off my hip.
Friday - woke up feeling grumbly. Got out the door full of motivation to do an easy 5 and no - hip was fucked. Looking back I'm sure it was a precautionary stop but I'm sure it was in a bad way. Less than a mile bagged so hard to call it a run day. Annoying but made up for it by going out in the evening and getting shit faced.
Saturday - paid for the booze by keeping J company on his long run. I did 6 @ 7.35 pace, he did 7 - 7.5 (ran on). Actually felt OK once I got going. Hip was for sure not 100% but it wasn't bad.
Sunday - watched boys run in the morning. Jake 2.10 (2nd) and Sawyer 2.40 (won). Both ran well, J I thnik is 4th national rankings after that and Sawyer just missed out on a top 20 ranking but left LOADS in the tank. Boys look good. Me - I ran easy 4.5 on the old recovery XC route. Again, 7.35 pace feeling OK and main thing was hip was better than day before.
So scores on the doors -
27.4 miles
248 TSS
Avge pace ~7.40/mm
Up from 20, 20, 22 last 3 weeks so nice to keep the trend upwards. I'll work that slowly up towards 40 miles where it'll stay for a while. Rehab needs to stay on top (did fuck all yesterday).
Bring in more strength work, improve diet, get better quality sleep.
Will go at Parkrun next weekend. I think (think) sub 18 is on the cards if everything checks out this week.
Plan is something like this (it will turn out nothing like this)
Mon - 4.5 easy
Tue - 4 threshold (6)
Wed - 5 recovery
Thu - am) 3 recovery pm) 5 easy
Fri - REST
Sat - Parkrun
Sun - 7 easy long
~35 miles so a step up but we shall see. Main point is to stay healthly. I am not sure I'll be able to get to Weds without a rest day
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