The last 2 weeks have flown by and I have somehow managed to get some decent training in.
Week commencing 18th December was as follows:
Mon: 7 easy – a standard monday run
Tues: 11x 400m with 35 second recoveries. The aim was to do them at 1min40 per 400m. I did these on grass and they ended up being slightly faster however not too fast.
Weds: 13 ish miles – most easy but half was with company so were probably a little faster than I would do on my own. All in my comfort zone though.
Thurs: 5 mi tempo with warm up and cool down. This felt pretty comfortable and I probably did it slightly faster than I should have based on the pace on therunzone.com calculator. However overall it was pretty comfortable at around 7:15min/mile pace. 15 second improvement on how fast I would normally do it so happy with that.
Fri: 5 miles easy
Sat: 9 miles easy but picked up the pace due to my run friend. Over a hilly terrain too.
Sun: Easy 6 miles with started easy then got up to steady/slow tempo pace as with a friend.
Total – 55 miles for the week.
I also did one session of Runner 360 circuit x 2 and a few days of stretching properly.
Week commencing 24th December
Mon: 17 miles hilly with friends. This didn’t end up being easy easy but more steady.
Tues : Took it off as I earned it!
Wed : Didn’t really eat enoiugh to recover from monday so kept this easy but it felt hard. 6 miles.
Thurs : Another 6 miles easy, still not caught up on calories. At this time of year I seem to have done the opposite of everyone else.
Fri: 3 x 1km and 4 x 200m with 1 minute recoveries. The 1kms were way too fast for CV pace but fortunately I feel that I have recovered from it enough.
Sat: A nice easy 6 miler.
Sun: OFF I decided to have this off as race tomorrow
Tota: 45 miles
The name was to keep to around 50 miles but I have a race tomorrow so figured it could be slightly short this week. After tomorrow’s race I will see what next to target in the New Year.
Overall good couple of weeks. I have some nerve pain issue in my right ankle but nothing that is out of my scope to manage. I just need to do some more hop stretches to ease it off. Tomorrow will be a good assessment of where I am fitness wise and whether the CV work is promising.
We will see.