15M - double; recovery and general aerobic runs & exercises
5M am recovery run at ~7.00min/M with pack
10M pm general aerobic run at ~6.45min/M
Core strength exercises (six cycles)
I took the radical step of NOT trying to catch up on the tempo run I was meant to do yesterday. I'm sure it's the right decision. It would have meant squeezing in two tempos this week before the Balf Half Marathon - which I would like to really nail - on Sunday.
Instead, I kept things fairly easy. I'm feeling bouncier in my stride again and am quite eager to feel some speed in my legs before Sunday's race.
Monday, 28 February 2011
Sunday, 27 February 2011
Summary of week ending 27/02/2011
Mon 21/2 - 16M double; 6M recovery (~6.45) & 10M gen aerobic (~6.00)
Tue 22/2 - 18M double; 6M recovery (~6.45) & 12M gen aerobic (~6.15)
Wed 23/2 - 23M double; 6M recov & 17M speed incl 15x800m hill (2.45-2.48)
Thu 24/2 - 17M double; 5M recov (~8.30) & 12M gen aerobic (~6.45)
Fri 25/2 - 22M long run at 6.30 (last 3M at 6.00) all with pack
Sat 26/2 - 12M double; 6M recovery x2 (8.15 & 6.45)
Sun 27/2 - 18M double; 12M gen aerobic (~6.30) & ~6M recovery (6.45)
TOTAL - 126M
A lighter day than I had planned
18M - double; general aerobic & recovery runs
12M am general aerobic run at ~6.30min/M
6M pm recovery run at ~6.30min/M
I had planned to get in a tempo run today, but was very heavy legged when I set out on my morning run - a combination of Friday evenings's 22 miler (only 36hrs before) and Saturday's exercises probably. I'll run the tempo session Monday morning before work instead all being well. Felt better by the evening. Bit achy in my gluts from the squats, and still a bit tight in my calf muscles from Friday, but no great dramas.
12M am general aerobic run at ~6.30min/M
6M pm recovery run at ~6.30min/M
I had planned to get in a tempo run today, but was very heavy legged when I set out on my morning run - a combination of Friday evenings's 22 miler (only 36hrs before) and Saturday's exercises probably. I'll run the tempo session Monday morning before work instead all being well. Felt better by the evening. Bit achy in my gluts from the squats, and still a bit tight in my calf muscles from Friday, but no great dramas.
Saturday, 26 February 2011
Recovery Saturday
12M - double; recovery run x2 & exercises
6M am recovery run at ~8.00min/M
6M pm recovery run at ~6.45min/M
Core strength exercises (six cycles)
A recovery day. My calves were a bit tight this morning after last night's exertions. But they loosened up nicely during my gentle morning run around the park with Yasmin. Most of the day was spent sitting around and generally kicking back. Other than my later afternoon run and pre-dinner core strength exercises. Good recovery.
I added in some single leg squats to my core strength work today. Each cycle is now: 20 bicep curls (4kg weights); 15 straight arm raises (4kg weights); 20 single leg reaches; 20 sit ups; 15 plank-alternate leg lifts; 15 single leg squats.
6M am recovery run at ~8.00min/M
6M pm recovery run at ~6.45min/M
Core strength exercises (six cycles)
A recovery day. My calves were a bit tight this morning after last night's exertions. But they loosened up nicely during my gentle morning run around the park with Yasmin. Most of the day was spent sitting around and generally kicking back. Other than my later afternoon run and pre-dinner core strength exercises. Good recovery.
I added in some single leg squats to my core strength work today. Each cycle is now: 20 bicep curls (4kg weights); 15 straight arm raises (4kg weights); 20 single leg reaches; 20 sit ups; 15 plank-alternate leg lifts; 15 single leg squats.
Friday, 25 February 2011
Romford to Brixton
22M long run at 6.30min/M with pack
I was in clinic all day in Romford today, and took advantage of it by running home! The delights of the Romford-Ilford-Forest Gate triangle were not overwhelming, but I enjoyed running towards Canary Wharf and the City at least. I jinked down to Canary Wharf as soon as I could and finished off along the river: Wapping, Tower Bridge, Blackfriars, the South Bank and home. It was great to cross paths with the marathon route again. I kept it fairly steady the whole way until the last three miles where I upped it to about 6.00min/M (with my pack). Nice evening out afterwards.
I was in clinic all day in Romford today, and took advantage of it by running home! The delights of the Romford-Ilford-Forest Gate triangle were not overwhelming, but I enjoyed running towards Canary Wharf and the City at least. I jinked down to Canary Wharf as soon as I could and finished off along the river: Wapping, Tower Bridge, Blackfriars, the South Bank and home. It was great to cross paths with the marathon route again. I kept it fairly steady the whole way until the last three miles where I upped it to about 6.00min/M (with my pack). Nice evening out afterwards.
Thursday, 24 February 2011
Feeling good still
17M - double; recovery and general aerobic runs
5M am recovery run at ~8.30min/M with pack
12M pm general aerobic run at ~6.45min/M with pack
A fairly sedate run after yesterday's speed work. My legs still feel good - no stiffness, and I had to hold myself back a bit on the way home. Clinic out in the sticks tomorrow again. May have to be creative with running plans. It needs to long or tempo ideally.
No niggles. It's all good.
5M am recovery run at ~8.30min/M with pack
12M pm general aerobic run at ~6.45min/M with pack
A fairly sedate run after yesterday's speed work. My legs still feel good - no stiffness, and I had to hold myself back a bit on the way home. Clinic out in the sticks tomorrow again. May have to be creative with running plans. It needs to long or tempo ideally.
No niggles. It's all good.
Wednesday, 23 February 2011
Quality hill reps
23M - double; recovery run and 800m hill rep session
6M am recovery run at ~6.45min/M with pack
17M pm including 15x800m hill reps at 2m45s-2m48s with jog back recovery
A quality day! I felt tiredish in the morning (but not very) and was glad that I planned my speed session for the afternoon. By the time I hit the park I was feeling pretty fresh.
I've not done this session before this year, so the times are hard to judge (though I measure the route with my Garmin, so the distance should be good). It's 800m with about 30m of even(ish) climb. I found my rhythm fairly early and hit pretty even splits, though I faded by a second or two for the last five. I felt I lacked power in my legs more than cardiovascular fitness towards the end. It was hard going. Which is good.
6M am recovery run at ~6.45min/M with pack
17M pm including 15x800m hill reps at 2m45s-2m48s with jog back recovery
A quality day! I felt tiredish in the morning (but not very) and was glad that I planned my speed session for the afternoon. By the time I hit the park I was feeling pretty fresh.
I've not done this session before this year, so the times are hard to judge (though I measure the route with my Garmin, so the distance should be good). It's 800m with about 30m of even(ish) climb. I found my rhythm fairly early and hit pretty even splits, though I faded by a second or two for the last five. I felt I lacked power in my legs more than cardiovascular fitness towards the end. It was hard going. Which is good.
Tuesday, 22 February 2011
Steady miles
18M - double; recovery and general aerobic runs
6M am recovery run at ~6.45min/M with pack
12M pm general aerobic run at ~6.15min/M with pack
Another Tuesday where my work day dragged on longer than anticipated, meaning I couldn't make it to the track. I'll do my speed work tomorrow.
Instead, I substituted a general aerobic 12 miler in the evening. I felt really light on my feet.
Slight ache in one of my hip flexors - the sort of thing that comes and goes and only really noticeable when sitting at my desk.
6M am recovery run at ~6.45min/M with pack
12M pm general aerobic run at ~6.15min/M with pack
Another Tuesday where my work day dragged on longer than anticipated, meaning I couldn't make it to the track. I'll do my speed work tomorrow.
Instead, I substituted a general aerobic 12 miler in the evening. I felt really light on my feet.
Slight ache in one of my hip flexors - the sort of thing that comes and goes and only really noticeable when sitting at my desk.
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