Scheduled runs from the plan are in the title for each day. Then there's all the extras. Hopefully BennyFP won't kill me if he reads this <dum de dum>...
Monday 27th - Easy run to work
Run to work + run home so I could listen to football. I feel the pace reflects my feelings on the match. Oh England.
Miles: 13.6 + 8.7
Pace: Not sure. About 8'00/mi + 8'22/mi
Tuesday 28th - AM 30mins easy + Track
I ran from work to home, then to track, then track, then home again. It was rainy for most of every run. I don't think I've ever enjoyed a hot bath and shower as much as I did at the end of this day. Still, nice to know I can hit pace on tired legs.
Miles & Pace:
Run home = 7miles // 7'51mi //142bpm
Home to track = 6.2miles // 8'00mi // 139bpm
Track = 3.8 miles (see below) 3x400, 2x5x400, 2x500 (60ish s between and 3min between sets)
Set 1 = 1:26, 1:25, 1:25
Set 2 = 1:25, 1:24, 1:24, 1:24, 1:22
Set 3 = 1:26, 1:23, 1:24, 1:23, 1:23 + 1:23, 1:25 on my own to make up the two missed at the start
= Av 1:24.1
Home from Track = 6.3miles // 8'25mi// 165bpm
Wednesday 29th - 1 hr Strength Work
Ran very easy into work as it was quicker than the tube and I had my eyes on the 100mile prize for the week.
Week 6 of the routine.
I'm up to a whopping 20kg for the goblet squats and deadlifts + 12kg for the weighted lunges. Time to start re-focussing on form and trying some with the bar behind my head.
Pace: 8'12/mi 139bpm
Thursday 30th - 60 mins easy
Because there's a race at the end of the week I get to duck out of the Thursday Threshold. Not sad at all about that. Much. Legs are feeling the miles and yesterday's weights though.
Ran to meet Emily from Barnet's branch of England Athletics to talk about possible running groups. Then did the 'proper' run. It's still pretty muggy out there.
Miles: 3.2mi + 10.2
Pace = 7'51mi // 138bpm + 7'41/mi // 143bpm
Friday 1st - Easy run to work
Normally this would be Beigel Run with Advent Running, but I thought it would be sensible to allow myself some extra sleep this week.
Saturday 2nd - Orion Forest Five Race
I hadn't thought about this race at all until I was on the tube there. At that point I got very nervous about the distance (run hard from the start) and the terrain (rumours of a hill). I had promised myself that I wasn't going to allow the extra miles to be an excuse. If I was going to veery from the plan then I should be able to take it.
I knew that after the race if I wanted to hit 100 for the week I needed to run 18miles, so I decided to run into town to treat myself to some lunch afterwards.
Huge amounts of sandbagging was going on in the changing room but a No13 bib, some very muddy patches, a lot of fun and 34mins later I was one very happy runner.
Miles: 5 + 19.2
Pace: 6'50/mi and 7'47/mi (ish)
Sunday 3rd - conditioning
Once round plus a few of the exercises a second time around. The only adverse effects of the hefty week seem to be that I've run out of motivation to type up the training week!