Positive: first track session in over 4 months.
Negative: hurt my calf and got a cold. Just a minor setback.
Monday: 15km easy (15)
Tuesday: 3 sets of 1000/400 on track. Not timed. First track session since August (15)
Wednesday: ran home – very slowly (14)
Thursday: sore calf – rest (0)
Friday: sore calf and a cold – rest (0)
Saturday: rest (0)
Sunday: rest (0)
Week total: 44km
First training update for months. Finally starting to get up to a decent volume. Big jump in fitness this week. Lots of strength work in the gym.
Monday: 13km easy (13)
Tuesday: 13km easy (13)
Wednesday: 13km easy (13)
Thursday: 8km on track in 29:44. Starting to feel a bit fitter. (14)
Friday: rest (0)
Saturday: 5 laps of CH Park, 8km ish in 27:57 (14)
Sunday: easy run – 4km on track, 3km on treadmill (14)
Week total: 81km
Lots of great running in Poland. Highest mileage week this summer. Used the 5000 as a tempo run for next week’s 10k. Mark, Dan and Tim all went well under 16 minutes.
Monday: AM 16km easy, stiff legs – felt much better by the end of the run / PM 8km barefoot on beach (24)
Tuesday: rest (0)
Wednesday: 1-2-3-4-5-5-4-3-2-1 mins off 60s recoveries, 4km warm up/down (20)
Thursday: AM 15km easy / PM 8km barefoot on beach (23)
Friday: 16km moderate in 65 mins + 2km barefoot on beach (18)
Saturday: AM 8km barefoot on beach / PM BMC 5000 Coventry, tempo effort pacing friends, 9th in 15:45.66: 3:10.5, 3:09.7, 3:10.5, 3:07.9, 3:07.0. 3km fartlek after (21)
Sunday: 30km easy (30)
Week total: 136km
One very hard session on Wednesday at target half marathon pace. Sunday’s run was good and the ‘easy’ sections still felt quite fast.
Monday: 16km easy (16)
Tuesday: AM 8km easy / PM 15km easy of which 8km barefoot (23)
Wednesday: AM 4×3000 off 400 jog in 2:00. 9:58, 56, 50, 50 / PM 8km easy (30)
Thursday: 15km easy of which 8km barefoot (15)
Friday: 28km in 2:05 – started slow and picked it up (28)
Saturday: rest (0)
Sunday: 4km warm up, 15x(1min/1min) – 8km split of 27:45, 4km barefoot on beach (20)
Week total: 132km
Nine runs in six days. Running doubles and taking one rest day per week is suiting me. The two track sessions were very tough but beneficial; I feel my endurance is improving with the half marathon now six weeks away.
Monday: AM 10km easy / PM 12km easy (22)
Tuesday: PM1 7km with Stephanie / PM2 2000 – 8×400 – 2000 off 3min/1min: 6:20, 71, 70, 70, 70, 68, 69, 71, 68, 6:18. Strides after (26)
Wednesday: 16km, first half with Stephanie (16)
Thursday: 16km moderate 65 mins, 14km easy (30)
Friday: 15km easy, 8km of which barefoot (15)
Saturday: AM 4x(1600/400) off 200: 5:09, 72, 5:07, 72, 5:05, 72, 5:01, 66 / PM 4km easy with Stephanie (22)
Sunday: Rest (0)
Week total: 131km