Easy

6M am recovery run

I ran a very slow six-miler around the Heath this morning. I was cream crackered after yesterday. I'm going to give myself a day off tomorrow. Yes. To recovery. From not a lot.

K reps on the way to work

18M double; K rep session & recovery run
11M am incl 8x1K off 90s jog
7M pm recovery run

I managed to churn out some fairly decent K reps in Regent's Park before work this morning. Not my best - my legs were a bit sluggsh - but not terrible either.

I ran slow home.

Easy again

10M double; recovery runs x2
7M am recovery run
3M pm recovery run

No time for a session today. My legs were really heavy this morning and not that different on the way home.

Easy

10M double; recovery runs x2
7M am recovery run
3M pm recovery run

Two easy ones today. I needed it.

Mainly mile reps

14M double; recovery run & rep session
3M am recovery run
11M pm incl 2M-1M-1M-600-1M-1M off 90s jog

I was stiff but much more full of energy today. I think I have passed through my ill-timed treacly lull in form.

I ran home with my pack today (not too heavy, but not the lightest) via some reps of mainly a mile. They were dictated a bit by mood (I thought I would warm up with a longer one) and a bit by geography (hence the 600m in the middle). They didn't feel the fastest, but they never do with a pack. But I feel a bit odd still, nearly four hours later, so they must have been fairly good.

Rest

Ok, so this isn't buckling down to proper training, but I needed a rest... especially after the gardening I did yesterday afternoon.

Summary of week ending 25/05/2014

TOTAL = 80M

I ran like crap

13M am incl BUPA London 10,000m in 33.36

I ran like utter crap today. I could feel my legs were sluggish from the moment I started the warm up. 1K in it was still no better. By 3K I was wondering why I was bothering and struggling to hold on to a group I knew I should be ok with. At least I found enough of a fight to get to the end without losing too many places in the second half (probably fewer than 15). It was pretty pathetic though - slower than marathon pace......

I haven't managed a proper post mortem until mulling it over now, but it's probably a combination of things. I had felt back in shape a couple of weeks ago (until my virus) but have felt sluggish again since and training since getting over the marathon has been a bit disjointed and low mileage. I ran hard/fast sessions this week and was still a bit stiff. I drank a fair bit of wine and ate loads last night and then slept only 5 hours last night. Plus iveprobably put on some post-marathon pounds (haven't weighed myself to know though).

I need to buckle down now and start training properly to get in shape for the Autumn...

Six, easy

6M am recovery run

I ran six slow miles this morning. My legs can still feel Thursday's session.

Nine in the countryside

9M am recovery run

I ran nine gentle miles in the Cambridgeshire countryside this morning. There was less spring in my stride than last night, but it was early.

A surge session on freshening legs

18M double; surge session & steady run
11M am incl 20 min surge session
7M pm recovery run

My legs were really sluggish first thing today and I put off my surge session for ages. Once I got going it was not bad - 90s-90s-60s-60s-60s-60s-30s-30s-30s-30s-15s-15s-15s-15s. A good sharpener ahead of Sunday's BUPA 10K I hope. I ran it around the loop by the Hub in Regent's Park and found myself lying down at the end on the same patch of grass as Monday until I had the energy to jog home.

Weirdly, my legs felt fantastic on my evening run. I ran it pretty swiftly as a result. In the Cambridgeshire countryside.

Easy

10M double; recovery runs x2
5M am recovery run
5M pm recovery run

I ran two dead slow five milers to and from work with a loop along the canal. My legs are tired after yesterday.

Early reps in Regent's Park

14M double; rep session & recovery run
11M am incl 1M-1M-1K-1K-800-800-400-400-400 off 90-60s jog
3M pm recovery run

I had another early start today to squeeze in a rep session before work. I ran it around the fields near the Hub in Regent's Park. The weather was perfect, with a nice cool breeze. I got it about right effort wise and had to lie down in the grass at the end (lovely in the dew). The lion in the zoo was roaring encouragement as I went.

Easy

10M double; recovery runs x2
7M am recovery run
3M pm recovery run

My legs (particularly my TFLs) were tight after the supposedly long run I did yesterday. Nothing bad. But a bit surprising.

Summary of week ending 18/05/2014

TOTAL = 53M

A long run with the buggy

15M pm long run with buggy

Hana and I went for a long slow one today in the heat of the day (on our way in to town for a spot of lunch). It was breezy enough that sunburn was my main enemy rather than sweaty dehydration. Hana slept for almost all of it and seemed to enjoy the wind in her hair once she woke up.

Early morning K reps around the track

10M am incl 8x1K off 90s jog

I got up at 5 something to fit in a K rep session before I took on the childcare mantle today. There were two guys play fighting on lanes 1 and 2 when I got there - presumably high on love on drugs, it was hard to tell which. They seemed perturbed by the arrival of a freak in shorts and a vest and scarpered after my second rep. I overcooked my early reps in retrospect. I was slowing by the end. My fastest K was 3.13, my slowest 3.20. Not very fast.

Recovery

10M double; recovery runs x2
5M am recovery run
5M pm recovery run

My legs were surprisingly stiff after yesterday's short blow out. Maybe those four days off took more out of me than I thought.

Three miles hard

8M double; recovery run & 3M hard
5M am recovery run
3M pm hard

I didn't have much time on my hands today, but had lots of energy so I ran flat out home to pick up the little one. She seems not to object to my sweat. Hopefully it was not too offensive to the nursery staff...

Running again after four days off

10M double; recovery runs x2
7M am recovery run
3M pm recovery run

I'm back running after four days of feeling like crap. My legs feel full or bounce.

Ill, but a great night at the track

Highgate Harriers Night of the 10,000m PBs! A night to remember.

I have a virus, so couldn't run tonight.

But it was such an amazing night just to be a spectator/marshal. I have lost my voice.

It will feel a different track next time I find myself alone, running pre-dawn K reps. 

Recovery

6M double; recovery runs x2
3M am recovery run
3M pm recovery run

Two gentle ones today. Race tomorrow...

Easy

10M double; recovery runs x2
5M am recovery run
5M pm recovery run

Two easy runs today. Things are hotting up for the Highgate 10K party / National 10K champs on Saturday. And I now have childcare sorted too, so I won't have to run with the buggy...

Six K reps

12M double; recovery run & K rep session
5M am recovery run
7M pm incl 6x1K off 90s jog

I ran six K reps meat the Hub in Regent's Park on the way home today. I ran fewer to keep myself fresh for the track 10K I'm racing in Saturday. I ran a lot of sessions around this loop last summer and it got me fit enough to run my 66.51 at the Great North. It was good to be back.

Easy (busy)

6M double; recovery runs x2
3M am recovery run
3M pm recovery run

I was too busy for anything other than two short ones today.

Rest

A planned day off.

The best session since the marathon

9M am incl 2x1M, 4x800, 4x400 off 90s jog

I suddenly feel back to 100%. My session this morning (at the track) was really positive. I ran it at about 10am, which meant my legs were more awake. And I warmed up for 2 miles plus some strides, which helped too. My reps came out at 5.13, 5.12 for the miles, 2.36-2.32 for the 800s and 71s for the 400s (bar the last, which was 73s). Hardly lightening, but not bad for me on my own in my normal trainers. More important was the fact that my stride was more positive and I was up on my toes well, felling like I was moving properly again.

Seven slow miles around the Heath

7M am recovery run

I plodded around the Heath earlier than I would have liked this morning. At least the sun is up early now, so it was pleasing on my bleary eyes.

Tempo

17M double; tempo run & recovery run
10M am incl 30min tempo
7M pm recovery run

I ran a pretty solid-feeling 30 minute tempo session around Regent's Park this morning on my way to work. My legs are still a little heavy, but they are getting there. My legs felt more human this evening than for a while.

Just six

6M double; recovery runs x2
3M am recovery run
3M pm recovery run

I was on nursery duty today, so I only managed two short ones.