Winter 2024 - Week 4

Week starts with a 4 day break with Ange, Vanessa and Paul to Sorrento so this is going to be damage limitation !!!

Monday

Up early and meet Dan for a CC loop. Nice and relaxed, legs better than expected for 8 @ 7.47/mm. Then head to Sorrento.

Tuesday

Nope

Wednesday

After a day of walking around Capri and an absolute killer of a hangover I hit the hotel treddy. No aircon, jesus this one was a grind.

Really, REALLY did not fancy it. Decnide to do slightly less and slightly slower than target pace just to get my head into it.

Session was 7 min [2] 5 min [2] 4 min [2] 2 min [2] 1 min [1] 1 min with 5 either side as warm up and cool down. Really short and sweet.

First rep start at 17.6 kmph but after a minute I am bang in trouble. Finish up at 17 kmph and hang in and basically do each rep at that.

I was absolutely dropping with sweat after that. 38 mins and I'd guess 5 miles with 20 mins at effort (and it was effort)

Thursday

Nope. Travel home, back at midnight.

Friday

Up and time for the great reset. Nothing standing between me and Battersea now. Lots to get done and body feels beaten. Will do the group session today from last night which look OK. I will adapt it for my broken body though and use it as a stepping stone.

The session was 1200 @ tempo - 3 x 300 @ 1500 - 1200 @ tempo - 3 x 300 @ 1500 - 1200 tempo. I think I will drop to 800 @ tempo and 200 @ 1500. I think that's a good solid build.

Weigh in 69.7kg - fuuuccckk work to be done there boy !!

Plan from here is to recover from holiday - get healthy, get back into the proper routine now and just keep knocking out improving sessions.

Focus on staying healthy and ticking off sessions.

So ... hit the track. Standard warm up (and cool down).

Session plan for today was 2/3 of Andy & Jacobs session. 800, 3 x 200, 800, 3 x 200, 800. Recoveries 400m jog between sets and 200 between the 200s. Paces tempo (10k) and 1500.

2.49 / 36,35,34 / 2.48 / 35,34,33 / 2.41

HR was pretty good, just feeling bleugh after a few days of eating & drinking like a bell end. That'll come around, main thing was I am feeling 100% better than last week. Just need some consistency now and a good run of training and eating / sleeping well and I'll be firing.

Saturday

Straight out to Parkrun. New Saturday plan - parkrun followed by gym.

Easy half mile warm up feeling heavy. Then into PR. Felt OK today and ran progressively. 6.34/mm for first lap then bought average down to 6.23/mm by lap 2 and then 6.16 by the finish. Easy cool down to car, grabbed gym bag and straight to gym.

Did bench, slant squats, bulgarians, core and was pretty toast by the finish as did all on empty stomach.

Nice routine, will stick to that for a bit. Not quite up to a hard tempo session just yet, will use that on the run in to Battersea.

Tired afternoon today, feeling like I am still recovering from time off. Going to take a couple of weeks to get back into the swing of things but feeling like I have a good solid plan now leading into important part of winter.

Must get back to longer runs - 14-16 mile range on weekends, I think they pay off in winter and make me much stronger. Coming together, I just need time and patience.

Sunday

Up EARLY. Pick up Dan. Park in Peterborough and jog before his 5k starts. Lots of faffing about as it went off 25 mins late then got to finish and then did his cool down. Not a lot to say. Big DOMS from gym but apart from that all easy. 11.34 miles @ 7.55/mm

Finished up with 37.6 miles for the week. First half was all very shocking then picked up from Friday. The plan from here is to get consistency back in my training. Up the long runs, hit the sessions, hit the gym and work core and flexibility. Nothing silly just get back on track. No booze sessions, no missed runs just good old fashioned training focus.