As always, the bold title for each day is the official plan. Below are the details of what I actually did. Second time I've gone over 100miles. Felt a whole lot easier this time. Next week is a different type of week entirely.
Monday 11th - Easy RunCommute
Run to work & run home from work. Taking it nice and laid back and enjoying a few bonus miles along the canal on the way into work.
Miles = 12.2 miles + 8.2 miles = 20.4
Pace = 8'21/mi + 8'26/mi
Tuesday 12th - AM 30 mins easy // PM Track
Late on Monday I realised I wouldn't be able to get to the official track session as I had an important last minute appointment with the girls and some cocktails. I could make it to a track on my own earlier though. So, a quick text to BennyFP saying "Set me a session, feel free to do your worst" and I was tasked with 2x(10x300 in 69@ + 100m 'float' in 24") with 4mins recovery. Allegedly this is 10k pace and marathon pace but when I got back and worked it out that's 6'10/mi & 6'26mi which is a 38:19 10k (my PB is 40:02) and a 2:48:40 marathon. Er...quoi?! He warned me that the Marathon Pace section was where the hard work was and he was right. It felt like I was having to run faster in those sections that in the 300m. I only managed the 24" twice - the rest of the time I was 25" or 26" which converts to a 2:55:00 or 3:02:00 marathon. Also, I can't count. Ho hum!
|oops! miscounted! & didnt realise. 4 mins rest||4mins rest|
|stopped for 47", then wasn't sure if miscounted, so did another for good measure|
Miles: Run to work = 10.2 miles, Run to track: 3.3 miles, Track = 5.3 miles, Track to cocktails = 2.7 miles = Total 21.5
Pace: Run to work = 8'08, Run to track = 8'24, Track = see below Run to cocktails = 8'10
Wednesday 13th - Strength Workout (see here)
20KG deadlifts still feel hard but 17.5 feel pretty easy now. I guess that's progress? Wow, I just looked back and realised I started with 12.5kg goblet squats. Sweet.
20kg goblet squats
Exta set of 15kg back bar squat
20kg dead lift + extra set of 17.5kg
8kg in hands
Thursday 14th - 10 minutes Warm Up, 3 x 10 minutes Kenyan Hills with a 90 second recovery between sets + 6 x 20 second hill sprints with walk down recovery at the end, 10 minutes Cool Down
Very grateful to Mr Hazel-Face who came over to Hampstead to make hills more fun with company. Turns out you can only do 2 3/4 of the hampstead hill loop in 10mins but boy is that a hill, and grass too. Think I need to work harder on the downhills and be stricter on the recovery maybe. Check this graph..
Miles: To the hills: 5.9mi, hills: 4.6mi, home and hill sprints = 7.n mi
Pace: To the hills = 8'00 // 159bpm, Hills = varied, home and hill sprints = varied
Friday 15th - Easy RunCommute
Miles: Run to AR morning session: 8.6mi, AR Cruise intervals = 2.7m, To work from session = 2.6m, Commute home = 8.3mi /
Pace: Run to AR morning session = 8'35, AR Cruise intervals = av 7'05, To work from session = 8'01, Commute home = 7'52
Saturday 16th - 135 Mins Easy Long Run - with ParkRun at end
No parkrun at the end as had to wait in for double glazing. Rock'n'Roll! Lovely long run in blazing heat though.
Sunday 17th - 20mins conditioning
Done...always a mental battle to get this done