Training Update 4th March to 31st

I have been so slack on updating so here we go with getting back to being up to date!

Week commencing 4th March…

MONDAY

5 mile tempo – I did intend this to be steady. I was running back from my son’s gym class and figured a steady would be good after the weekend. Instead I looked down at my watch as the 1 mile mark beeped and saw a 7.20 mile. I was a little shocked I was running so fast so figured I might as well make use of it and do a tempo. My average pace ended up being 7min/miling, with my last mile at 6.38. My 3 mile was up a steep long hill. I was very happy with this run and was not intending to run so fast. I don’t normally do my tempo runs this fast anyway but this one was purely off feel and that “sod it” mentality. It certainly made up for how I was feeling last week.

Elements Week 7. This session involved practising some sequences – bear to bent armed monkey to monkey 180 back to bear, which was pretty fun. Then it was on to the push section which involved some bent armed monkey and spiderman. Overall a good session which emphasised upper body. I do believe it is having quite a nice effect on my running already. It seems quite a tame workout in comparison to other strength stuff I have done but in reality I feel I am gaining much more and also increasing flexibility rather than just maintaining it.

TUESDAY

5.5 miles in total with grass intervals. I went to the local football fields with a friend who wanted to do some reps. So I decided to do the same. I did 10 in total of varying lengths and 3 were up hill (and over a little steep hill too). I was pretty amazed at how well I had recovered from last week and yesterday.

I missed Elements active recovery as I was too busy doing some plastering in our shed. I did fit a few stretches in but not everything. Nevermind!

WEDNESDAY

6 mile easy. This run was done early morning so I was pretty tired. I had some stuff I needed to do in the evening, so it had to be then. If it had been an evening run it would have probably been longer!

Also managed to squeeze in the push day for Elements.

THURSDAY

Rest day

FRIDAY

7 easy plus the last push session of the week for elements.

SATURDAY

3 easy at parkrun plus the elements playing around session.

SUNDAY

This was a bit of a mammoth day of running. First it started with our 5 mile league race which was offroad on grass.

Did this in about 37.16 which was a bit disappointing. I did feel I gave up though a couple of miles in and I think the miles I was intending to do afterwards were in my mind too.

Once this was finished, me and my friend set off to run home which could be about an additional 24 miles. For me, it worked out to be 17.5, which meant I did about 23 total for the day. I was surprised how ok I was until the last couple of miles as I was expecting the race before to have an effect – it didn’t really. It was mainly offroad too and lots of wind to contend with. The miles ticked by nicely. My friend off to total hers up to 30 miles – nutter.

TOTAL: 52 miles.

Happy with how this week went.

Week commencing 11th March…

MONDAY

5 miles easy but it was extremely windy.

TUESDAY

5 progressive. I was intending this to be a steady but was rattled by a dog and sped up. Miles being: 7.59, 7.50, 7.23, 7.11, 7.08 – you can guess where that happened!

I also did Elements week 8 day 2 – the final week which is an intense session each day!

WEDNESDAY

6 easy to steady pace. Plus Elements interval session which focused on frogger including banzai frogger and high frogger. Another great strength and flexibility session.

THURSDAY

8 easy. Considered an interval session today but too knackered!

FRIDAY

Rest day as Saturday was Ashridge boundary run!

SATURDAY

16.3 miles – Ashridge boundary run! This was tough but I felt really good starting. Sadly my calves got progressively tighter and I was in agony by mile 5, which I ended up walking. I had decided I would drop out if they didn’t improve soon. After walking a mile, they eased off slightly and I got running again. They eased off a bit more and I was fine. The calf tightness did come back in the last 4 miles. I had so much energy at the end that I sped up 7.45 for last mile and last half mile 7.15 pace. Hmmm.

I did a bit of walking on the hill too. The wind was so so intense at the top it was scary – I could feel it taking my legs out from underneath me so walked DOWN the hill carefully – such a wimp haha!

Not sure what the calf cramping was about. Maybe I was dehydrated. I did a warm up mile before starting and I am always really good at making sure I get my electrolytes. Just one of those things.

SUNDAY

Nice easy 8 mile with friends. I felt really good which isn’t a surprise as I didn’t really put in full effort yesterday. It felt good and my calves were completely fine.

TOTAL : 50 MILES

I also managedto complete the last week of Elements (although missed 2 sessions due to racing) and some stretching during this week. I am now going to ease into GMB Integral Strength but will also continue to add in some of Elements cos it was effective for flexibility.

Week commencing 18th March…

MONDAY

Rest day as I had an eventful weekend. Always like to take a rest day after a race even if I delay it by a day!

I say rest but I did do some strength and core work. I did an Elements session and went through the exercises. I also of course was good and did some stretching.

TUESDAY

10k with my friend Jim. Easy and steady pace. Bit all over the place which is the usual standard for us.

WEDNESDAY

Superstar Jim met me in the morning so I could do a interval session, which I so totally wouldn’t have got up for if he hadn’t have been there! I did 5 x 800m with 1 min recoveries. The grass wasn’t flat so had incline bit. It was tough starting but it was ok once I did. 5 was definitely enough.

THURSDAY

Did a strength session today following GMB working on basic strength.

3.6 miles easy which I could not be bothered to do. Definitely was feeling the effects of the weekend and probably should have not bothered to go out!

FRIDAY

My heart rate was slightly elevated so I decided to take the day completely off everything

SATURDAY

10 miles on beautiful trails. The weather was awesome and I felt much better after a rest day so wise to have taken it.

SUNDAY

Sunshine miles. It was so lusj – 13 miles in total. Ran to friend’s house, ran with him, then ran home.

TOTAL: 38 MILES

Lower mileage than my normal weekly mileage total but much needed.

Week commencing 25th March…

MONDAY

A steady 5 miles which I ran by feel. I don’t do many steady runs I tend to go for fast or slow so I went out the door with steady on my mind. I don’t look at pace either, I took it off my watch although can see the time when a mile is ticked off however I just don’t look. It felt effortless.

I checked the time and splits at the end and was a bit shocked with the last mile showing 7.08! It certainly didn’t feel it. Hopefully a good sign of increased fitness.

TUESDAY

An easy 6 miles with my friend plus some strength work in the garden.

WEDNESDAY

Just shy of 5 miles tonight. back to freezing weather. Found out Sundya’s race is hilly so need to conserve energy.

THURSDAY

3 x 1km, 3 x 200m – my standard before a race session.

FRIDAY

Nice easy 3 miles.

SATURDAY

Rest day

SUNDAY

Braintree 5 mile race – 34.02. I was very happy with this race. I felt strong throughout and it was a tough course – the undulations were a lot worse than typical undulating course – there were some sections I would call hills. The beginning went through a tunnel (walking) which sloped down then had a steep short incline coming out. This was at the end too which really messed with you for a sprint finish. Overall I think the relaxed week I had worked well and I tackled the course well too. 47 seconds off my PB but I reckon on a flat I would have smashed that.

TOTAL: 28 MILES

Overall a good week although a bit slack on the stretching I think.

Phew! All caught up.


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