Monday 1st - 60 minutes Easy Run + Stretch
Stats: 1:06:25, 8miles, 8'16/mi, 143bpm
Tuesday 2nd - AM: 30 minutes Recovery Run // 10 minutes Warm Up, 2 x 4 x 1k at 10k pace with a 90 second recovery between reps and a 3 minute recovery between sets, 10 minutes Cool Down
I knew I couldn't get to track in the evening so I ran down to Parliament Hill track and did a solo track session before work. The ball of my foot was still a bit tender after the marathon and I was struggling to hit a good pace but I toughed it out! Lovely morning for it.
Run to track = 56:56, 6.7miles, 8'25/mi, 154bpm
Track - not very good. grr. 5.1miles total
1 = 3'46
4 = 3'46
Run to work = 34:39, 4.35miles, 7'58//mim 162bpm
Wednesday 3rd - 60 minutes Strength & Conditioning Work
3x 12x30kg deadlift (still so hard!)
3x 12x 30kg split lunge (ditto)
2x 12 x 42.5 kg 1x12x45kg squat
3x core set
20min swim in evening. Foot was hurting a bit yesterday but better today.
Thursday 4th - 50 minutes Easy Run + Stretch
AM 59:14, 7.4 miles, 7'58/mi, 139bpm
PM 30:48, 3.6 miles, 8'21/mi, 139bpm
glutes really hurting from yesterday!
Friday 5th - 60 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
Did Adidas runners fartlek session in the morning, - it was fun but the legs are still feeling the strength session, especially the bum! 5.7mi, 43:33, varied pace + to work 1.6mi , 13:57, 8:26/mi Evening: 7.5mi , 57:29 Av, 7:35/mi 153bp
Did Adidas runners fartlek session in the morning, fun though legs are still feeling the strength session, especially the bum!
Stats: 5.7mi, 43:33, varied pace
+ to work 1.6mi , 13:57, 8:26/mi Evening: 7.5mi , 57:29 Av, 7:35/mi 153bp
Evening: Did undulating session near work. Really struggling to power up the hills. Got pain in glutes/ hips near the end and had to stop and hobble, but then on the way back it got better.
Then, by the time I had got the tube home my hip / glute really ceased up and it was really painful to walk.
Stats: 7.5mi , 57:29 Av, 7:35/mi 153bp
Emailed BenFP to ask what I should do and he said I shouldn't attempt a run the next day as I'm meant to be racing my first ever 50miles race in a week's time.
Saturday 6th - 150 minutes Easy / Steady Long Run - Scrapped due to pain in the ass Grr. Was really looking forward to that!
Sunday 7th - 30mins bodyweight conditioning
Well, you'd think I'd do anything to get out of this session, but I'd rather be able to do it! Still hurting a bit. Sports massage in the evening - apparently my Piriformis on both sides is really tight. My right quad is also tight.
Total miles: 49.8