Twelve around Westminster

12M general aerobic run at 6.20min/M

Just one today. I headed to Westminster along the river and took a spin around Bridcage Walk, The Mall, Whitehall and the like. I love running the end of the marathon. And it seemed like a fun idea to go see all the flags out after the wedding.

My upper quads / deep flexors, hamstrings and gluteals are a bit achy after yesterday's sprints. And it took me a bit of time to get comfortably into a rhythm. But by the end I was feeling nice and easy. Only one run today.

100m reps

11M - double; 100m rep session & recovery run
7M am incl 30x100m off 30s plus 5M at ~6.30min/M
4M pm recovery run at ~6.30min/M

I've not done short reps in a LONG time. I felt a bit ungainly at the beginning. But slowly I got a feel for good solid form. I guess that's half the point of these. I'm not sure they were exactly 100m - I just found a good flat stretch in the park that took about 16s to sprint. By the end I was finding I could knock them out fairly reliably in 14-15s. I took a 2min break at roughly half way. And when I was done, I ran 5 miles fairly gently around the park.

My legs have felt well exercised for the rest of the day. My core strength work probably contributed to that. I felt better after my late afternoon recovery run.

Recovery

11M - double; recovery run x2 & core strength exercises
5M am recovery run at ~6.30min/M
6M pm recovery run at ~6.30min/M
Core strength exercises (five cycles)

A light day today. I had planned a sprint session this evening, but got stuck on the wards. So I just ended up with a recovery day. Plus some exercises. I'm feeling good.

A steady day

15M double; recovery run and steady run
5M recovery run at ~8.20min/M
10M steady run at ~6.15min/M

A good, steady day today. The morning run was enjoyable recovery, with Yasmin. Sunny on the Embankment.

I am still just a bit achy from Monday's core strength work (rather than marathon hangover). But I feel pretty strong. My evening run was untimed, but was a half decent pace.

Hill reps

11M - double; speed session & recovery run
6M am speed session incl 18x400m (ish) @63-65s off 45s
5M pm recovery run at ~6.30min/M (with pack)

Couldn't get to the track today, so headed to the park for some hill sprints instead. My legs are back properly now. It was good to be back in my racers.

Looking back at my entry's after last year's marathon, I was about 10 days slower. And even then I was pretty ropey.

I ran the hill reps in a new variation today. Each one was 400m with the first 200m downhill before turning round and running the second 200m back up. I rested for 45s between reps and ran them in two blocks (10 reps followed by 8) with 3 mins rest between the blocks. My times held pretty steady through the 18.

By the end of the day my legs were generally a bit achy. Especially my glutes. I think it was my core strength exercises more than the sprints. But it didn't affect my evening run home.

Back to it!

10M general aerobic run at ~6.00min/M
Core strength exercises (5 cycles)

Today felt like my first day back in training. I was really excited heading out the door and ran faster than I had planned. But hey, my legs have been well rested. I zipped around my favourite Brockwell and Dulwich Park 10 mile loop before the sun was strong.

I also squeezed in some core strength work in front of Masterchef. Similar to before the marathon (20 bicep curls, 15 straight arm raises, 24 hops, 20 squats, 20 single leg toe touches, 20 sit ups and 15 plank single leg raises per cycle). Five cycles. Two rounds of Masterchef to go. Speed work tomorrow if I wake up in time.

Summary of week ending 24/04/2011

Mon 18/4 - Rest
Tue 19/4 - 1M recovery run at ~8.00min/M
Wed 20/4 - 2M recovery run at ~8.00min/M
Thu 21/4 - Rest
Fri 22/4 - Rest
Sat 23/4 - 5M recovery run at 8.00min/M
Sun 24/4 - 8M recovery run at 8.20min/M
TOTAL - 16M

Getting longer...

8M - recovery run at 8.20min/M

I'm edging the miles up now, and feeling more normal. Next week will include some 'sessions' I think. I'm hoping to focus on speed and train at lower mileage for the next couple of months. Some shorter races with the shorter sharper training programme I have planned for the next couple of months - some 10K races, perhaps a 10 miler and a half marathon I hope. Might throw in a 5K or two on the track if I can. I've got 'til July, when my build-up to the Amsterdam marathon will begin.

Today's run (with Yasmin again) felt great. Mosterton to Chedington plus a bit. It was a good temperature - mainly because it was still misty. Fantastic, rolling running country.