Running on Empty

Wow, what a difference a few days makes.

Really tough session yesterday and really tired today. Particularly glutes.

Rested up Monday as was busy and seemed to be the right decision. Session yesterday was 8 x 3 mins off 60 jog. Paces came in around 6/mm pace which seems disappointing but off short jogged recovery isn't that terrible. It's likely to be 5 mile race pace which again I know from there I can build quite quickly down especially getting 3 - 4 weeks of these in the bag. 

The session was only threshold so the first 3-4 reps felt really easy but it quickly added up as the conditioning isn't there and the last 2 were tough going.

Today's run was supposed to be 8 easy but really wasn't feeling it and left glute / hip was tight as fuck. So cut short to 5 recovery and did a load of rolling - I'll do some s&c on that but I really need to focus on ironing this out if I am to progress.

The limiting factor at the minute is leg turnover. I need to bring back the 60/30s to address that and I need that this week. A block of these and those threshold paces will dramatically improve.

I think pairing 8 x 3 with some quick short stuff will switch things up in this block.

Not getting the love from the mileage at the minute. Not looking to drop too much but constant fatigue is annoying and non session days are just recovery plods. Need to slightly restructure and get on top of those paces.

Get healthy, do the threshold, do the leg turn over, do a long run - the rest will look after itself.

Not 100% about how this week will fan out but likely to be easy and shortish tomorrow with some rehab, intervals Friday, long Saturday and shakeout Sunday. I need to Park run the weekend after to set a benchmark. No more hiding. Off yesterday it's looking like 17.30 - 17.45 fitness right now so need to see a boost in fitness.