Training: 4th - 9th October

Getting back into it for the middle of the three weeks before Marathon no.2 of the season.

 

Monday 4th - Easy Runcommute
Still a little tight-in-the-calf but really enjoyed getting back to my favourite kind of runcommute-mooching.

Miles: 8.1
Pace: 7'46/mi 164bpm

Tuesday 5th - Easy Runcommute (couldn't make track)
Much more plod-y than yesterday but still a joy. I always get to this point after a race and wonder how I ever did more miles or ever ran at speed!

Miles: 8.1
Pace: 8'30/mi 154bpm

Wednesday 6th - Strength session (+ additional swimming lesson after work)
First strength session in a while and boy could I tell! That was hard work. Back down to 20kg lifts and 15kg for the splits and lunges.

Swimming after work was fun. Raf at Everyone Active Seymour Leisure Centre was on good form and let me loose on back stroke which was a lot of fun. I think I may have got the kick right in breast stroke twice (I mean two kicks, not two lengths!). Not much but it's a start.

Thursday 7th - 10 minutes Warm Up, 4 x 8 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
WOW I can felt that strength session and swimming this morning. Achey achey achey. Still, gotta get out there and do the session. Building tough session on top of each other is how this cycle has worked and we know it definitely has worked.

I was trying out the interval option on the Garmin Forerunner 35 today. The splits it gave me seem unlikely and it didn't register the GPS because I set it up wrong so I won't record them here. 

Miles: 9.43
Pace:  Who knows! Somewhere around 6'45 probably for the Threshold. Oops. Garmin say 6'27 overall but that can't be right. 166bpm

Friday 8th - Easy Runcommute
Still feeling that strength session etc etc so was SUPER slow on the way in. Was intending to meet the Adidas Runners but totally missed them. Had a stretch in the park and then onto work. A long bath in the evening!

Miles: 11
Pace: 9'18/mi (!!) 138bpm

Saturday 9th - 10 minutes Warm Up, 4 x (8 minutes Steady, 4 minutes Threhsold Effort) with a 90 second jog recovery, 10 minutes Cool Down

Had to run back from an extra day at work so this was a lunchtime run (which doesn't normally suit me) and for the first time in ages. This time I set the watch up correctly so in theory the splits are correct but I am skeptical... 

Miles: 9.98
Pace: below

SplitsAvg PaceHR
WU08:20143
Steady06:32162
Threshold05:59174
Jog08:40172
Steady06:37169
Threshold05:52176
Jog08:17173
Steady06:37169
Threshold06:07179
Jog08:27168
Steady06:47167
Threshold06:15175
CD08:08168
Summary06:53166

Sunday 10th -  S&C