Sunday 11th September 2011
Took much longer than expected to get last Sunday’s race out of my legs. 6 very frustrating days, but Sunday’s run made up for it. Three weeks to Brussels.
Monday: 12 easy. (12)
Tuesday: 12 easy. Legs heavy. (12)
Wednesday: 8 easy. Legs still not feeling right. (8)
Thursday: 800-600-3×300 in 2:20/1:41/46/47/47, didn’t do full track session (8)
Friday: AM 4 easy PM 10 easy (14)
Saturday: 4 warm up, 1200-5000-1000 on track in 3:43/17:29/3:17, ran home. Another disappointing session (11)
Sunday: 10 hard out / 5 hard + 5 easy back. 57:30/28:30/33:50. Headwind out. Tailwind back. Best run for weeks. (20)
Week total: 85 miles
2011 total: 2482 miles
Wednesday 24th August 2011
My attempt to cram a week’s worth of training into 3 days.
Monday: 12 in ~75 mins (12)
Tuesday: AM 4 easy in 30 mins, PM 6 x 5 mins grass reps with 90 recovery at Metchley, ran there and back (16)
Wednesday: Pope loop from front door in 2:45 (24)
Thursday – Sunday: Away (0)
Week total: 52 miles
2011 total: 2321 miles
Taken from my training log.
Monday 15th August 2011
A frustrating week. Felt overtrained and lethargic so I took 3 days off. A few easy weeks should do me some good.
Monday: 8 easy. Felt good. (8)
Tuesday: Rest. (0)
Wednesday: AM 5 easy – trails, PM 8 easy – summer route (13)
Thursday: Rowheath 5k, 1st in 16:12. Felt terrible the whole way round and on the way home (12)
Friday: Off. Completely worn out. (0)
Saturday: Still felt rough. Another day off. (0)
Sunday: AM 3 easy PM Midland League 3000m. 1st in 9:12. (11)
Week total: 44 miles
2011 total: 2234 miles
Taken from my training log.
Sunday 7th August 2011
Possibly my hardest week ever.
Monday: 12 miles. Felt sore. (12)
Tuesday: AM 4 miles easy. PM 3x3k all just under 10 mins off 200 recoveries plus 6×200 at 3k pace. (16)
Wednesday: AM 6 easy. PM 8 easy with quick finish (14)
Thursday: 4x6x60m hill sprints with 4 mins jogging between sets, ran to track, 4x(500/300) with 300/100 recoveries in 84/48/80/48/82/47/81/48, ran home. (13)
Friday: AM 6 easy PM 6 easy. Tired. (12)
Saturday: Cannon Hill Parkrun 16:10. Not all out effort, started slow. Long warm down (12)
Sunday: Pope loop – 1:59. Hard. (21)
Week total: 100 miles
2011 total: 2190 miles
Taken from my training log.
Sunday 31st July 2011
Monday: 5 recovery. sore. (5)
Tuesday: 3 mile warm up and 5x(7min hard / 2min easy) and warm down on a 10 mile loop. Hot. 1:27 total running time (13)
Wednesday: 12 mile trail run. Sopot to Gdynia and back along hilly coastal route. Pushed it on the hills. 1:26. (12)
Thursday: AM warm up, 10x(1 min hard / 30s easy), 5 mile tempo 29 mins, 10x(1 min hard / 30s easy), warm down. 1:49 total for 15 miles. Tough. PM 5 mile beach run (20)
Friday: 7 easy. (7)
Saturday: 10k tempo on track. 34:46 – 17:30/17:16. Very hot. Stiff from flight. (11)
Sunday: 22 slow (22)
Week total: 90 miles
2011 total: 2090 miles