Monday - Rest Day, Stretch and Foam Roller (actually easy runcommute)
But I was on such a high after Harrow Half on Sunday that I wanted to run. Coach said it was ok as long as I kept it easy, so off I went.
Stats: 1:17:29, 9.0miles, 8:36/mi, 156bpm
Tuesday - Run Easy if you can fit it in, maybe home after day at work.
Got sent to Salford for work on the 7.20am train and getting back late so BenFP kindly rejigged my whole week and then I stomped all over it because work got altered again! I got off the Salford->Euston train one stop early at Watford and ran home. I hadn't thought that it would be getting dark and my legs would be like lead after 4 1/2 hours on a train that day. Hard work!
Stats: 1:22:38, 9.2 miles, 8'54/mi, 141bpm
Wednesday - 45 minutes Steady Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle ** Actually, Swapped to gym session **
I was feeling achey footed and tired after yesterday's run and knew I wouldn't be in the office to use the gym tomorrow so I sabotaged BenFPs plan. I try to avoid changing things without asking as after all, he knows what he's doing! It was so misty on the way to the gym!
3x12x 30kg, split squats
3x 12 x 30kg glute bridge (going to be the last time I can do those I think)
1 x12x x42.5kg, 2 x 12x x 45kg squat
+ 3 x core routine (plank, heel taps, side plank, hollow hold, superman, lying leg extension, glute bridge)
Thursday - Gym Session 10 minutes Warm ** Swapped to threshold session as working from home * Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
1:04:41, 8 miles, 7'42 & 152bp Average OA,
1= 6'39 166bpm
2= 6'45 166bpm
3= 6'40 157bpm
I was going to go for a little afternoon jog but back of right heel (the one that I sprained) is feeling odd. Hoping it's nothing, but it was the final reason I decided that the Southern Relays might not be a good idea when another person dropped out and it would have been only two of us on the team.
Friday 10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down ** Swapped ** 45 minutes Steady Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle
Also ran home because it was quicker than the tube. Remind me not to run past secondary schools at kicking out time. It takes the phone-zombie thing to another level.
AM = 54:40, 6.6miles, 8'16/mi 148bpm
PM = 1:00:16, 6.6miles, 9'04/mi, 139bpm
Saturday 120 minutes Easy / Steady Long Run
Definitely on the easy side. Couldn't get going! Did a park run in the middle to try and get me goin (but not really trying - 23:35 2nd lady and 12th OA, hilarious!) but then ended up plodding again. Still, it was lovely to be out. Job done and then home to bake!
Stats: 2:02:56,15 miles, 8'10/mi, 144bpm
Sunday Body - Weight Conditioning Work
During the week it looked like I was going to get drafted in to make up the numbers for the Harrow AC ladies team at Souther Road Relays in Crystal Palace. I wasn't sure that I would be much use to their speed or points but I was quite looking forward to the 4.5k (which later turned out the be 3k) relay race. Sadly though our 3 person team (for 4 legs) became 2 due to injury so it didn't happen. However, I did go and cheer the three men's teams which included Mr B and our friend Aaron from church. Mr B smashed out a 5k PB on a course with a nasty hill. Things are looking good MrB - Chester here we come!
Oh and I nearly forgot to do my conditioning but I just remembered and did it before writing this.
Total miles for the week: 54.6