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Training – Week Beginning 20 January

Sunday 26th January 2014

First week over 130km since the injury. Saturday’s hard long run went well and most of this week’s running felt very comfortable. I’m really enjoying my training at the moment.

Monday: 15km easy (15)

Tuesday: AM 9km easy / PM 2 sets of 200-400-600-1000-1000-600-400-200 all off 200 jog. Averaged around 36/73/1:50/3:06 (28)

Wednesday: 15km easy (15)

Thursday: AM 9km easy / PM 16km moderate – ran home (25)

Friday: rest (0)

Saturday: 10 mile tempo in 57:33 – 29:41/27:52, 3k moderate, 5k tempo at parkrun in 17:42, 5 min recovery, 3k tempo untimed (34)

Sunday: 15km easy (15)

Week total: 132km

Training – Week Beginning 16 December

Monday 23rd December 2013

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