Training Log: 12th - 25th March 2018 (2 weeks)

Monday 12th - Mr B: Rest day/ physio exercises

Tuesday 13th - Mr B : Track - 6x1300 off 94s
Mr B says " Really enjoyed the session. Felt good. A few seconds faster than this session last time 3 months ago."

Mins per rep: 4:55, 4:50, 4:45, 4:44, 4:50, 4:43 (Vs last time 4:52, 4:51, 4:50, 4:53, 4:54, 4:43)

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Wednesday 14th - Mr B:  45 minutes Easy Run (moved to Thurs) // Me - 30 mins swim at lunchtime
We worked out a way that I could drive to the pool on Mr B's lunchbreak and he could meet me there and I could swim for 1/2 hr. 

swimmer goggle marks

Thursday 15th - Mr B:  AM Easy runcommute (from yesterday) & PM 10 min WU, 20, 15, 10 Minutes at Threshold with a 90 second recovery, 10 min CD
Nasty weather again - proper cold and chucking it down in the morning.
Mr B says " Set off too late so did easy run to work. Did threshold home downhill. Legs felt heavy. Slower than last week"

Stats:
AM = 
5.04mi, 41:43, 8:16/mi, 155bpm
PM (average) = 8.85mi, 1:07:17, 7:36/mi, 164bpm

Friday 16th - Mr B: Rest day / physio exercises

Saturday 17th - Mr B:  120 minute Long Run; First 60 minutes Easy, Last 60 minutes at Marathon Pace
It snowed again last night and we were off to a friend's birthday brunch in the morning and then to my parents in hertfordshire because Mr B is away for a week with work. He hadn't had much sleep and the weather was foul, so it nearly didn't happen but he went for it!
Mr B says "Left it 'til the afternoon. Snow and freezing wind but better than I thought. Some sub 7 minute miles."

Stats:
15.7mi, 2:00:03, 7:38/mi, 161bpm

Sunday 18th - Physio exercises

Total Mileage: 34.8 (Mr B)



Monday 19th - Rest day

Mr B is in Paris for work and then travelling to Amsterdam in the evening. I’m staying with my parents, which is a good thing as I’ve had 4 hrs sleep in 2,1&1hrs and I’ve got a stinker of a cold and feel like death warmed up. Got out for a quick walk around the block in the melting snow.

Tuesday 20th - Mr B: 10 min WU, 6 x 5 minutes with a 90 second recovery, 10 min CD - Alternate between Threshold and 10k Effort (1,3,5 at Threshold, 2,4,6 at 10k Pace)

Mr B did this session along the canals of Amsterdam and the road back to his hotel. Apparently it was a little bit hairy with bikes and scooters in one direction but then he found the secret, runner’s back street.

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I’m feeling a bit better but still tough and Monty has it too. I got out for a 30 min walk on my own while mum babysat.
Stats for Mr B: 7.38mi, 57:01, 7:43/mi, 162bpm

Wednesday 21st - Mr B : 60 easy

Again, Mr B did this along the canals. Mum and Dad and I all went for a walk into Hitchin.

Stats for Mr B: 7.36mi, 1:01:22, 8:20/mi, 149bpm

Thursday 22nd - Mr B: 10 min WU, 3 x 18 minutes at Threshold effort with a 90 second recovery, 10 min CD
Mr B has got the lurgey that I had at the start of the week, so canned this one.

Mum and Dad and I went for a walk to take a nosey at my old school.  

Friday 23rd - Me: physio and walk // mr b : Rest Day

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I had my postnatal physio appointment at North London Physio. The MummyMoT  practitioner went through checks on my posture, breathing and abdominal muscles and made sure externally that I was doing my Pelvic Floor excercises correctly (I was, phew). Learnings were:

  •  My abs are knitting back together nicely - not too much separation, and when I tense they come back together fully which is excellent progress. She taught me some moves and explained how to use “the knack” which is engaging pelvic floor and core at the right point and on the right breath before lifting/ turning etc.
  • My posture has some slight curving of the back (normal) due to being used to carrying the bump, so I need to be conscious that I keep my pelvis “neutral” which will involve lower ab engagement.
  • I currently breathe from the top of my chest (thoracic) - a result of breathing being pushed up by the bump. I need to re-learn diaphragmatic breathing as this engages the core and is better for running too.

She has suggested that I stick to swimming and do some power walking whilst practising the engagement so that I teach myself to do it now instead of forgetting to do it because I’m carried away by enjoying running.  She said that I should go back for an internal pelvic floor check (joy!) in 2 weeks, after practising what she has taught me, before starting to run. I’ll be honest, I’m a bit disappointed given that the implication was that everything is progressing very well. Sort of seems like an excuse for another appointment but she was very knowledgeable and didn’t waste any time. Also, the reason I went was to make sure I was totally ready and not going to store up problems for the future. So... finances aside I will follow her advice and ponder whether to do the next appointment.

Miffed by the lack of running sign-off, I wake to for a 5 mile walk in the afternoon. As it happens, it was the route I’d run the evening my waters broke -so Monty’s first running loop, but walked.
Stats:
Me- 5.14mi, 1:33:12, 18:07/mi, 114bpm

Saturday 24th - 150 minute Long Run; First 75 minutes Easy, Second 75 minutes at Marathon Pace
Cancelled due to the lurgey as it's a chesty cough and the rule is: “ neck down, No”  

I was hoping to go for a walk or swim but logistics prevented it as we were travelling up to Mr B’s parents in Yorkshire after lunch.  

Sunday 25th - rest day

In Yorkshire with in-laws.  

Total Mileage:
Mr B - 14.7
Me - 5.1 of proper "for the sake of it" walking