Mon 6th - 45 mins recovery run + 15min conditioning
Just realised that this was meant to be 45mins and I thought I was over-timing by going for 45mins. Good thing I did! Threw in the 6x1min hard, 1min easy that I forgot on Sat.
5.88mi, 44:25, 7'33/mi overall average, 153bpm
Tues 7th - Should have been track session with club
We'd had an awful night with the small boy and then Mr B was late home from work anyway so that sealed the deal. I'd already let BenFP know that I felt like a walking zombie ans was unlikely to make track so he'd given me an option for an easy run / rest day and a different session on Weds. I actually ran ok and enjoyed it when I'd made the decision not to go to track. I know sometimes sleeplessness helps with track but this was another level
Stats: 42:25, 5.63mi, 7'31/mi
Weds 8th - Was 20mins conditioning but changed to WU,6x5 makes mins off 90s. Alternating threshold and 10k effort,CD
Threshold / 10k paces: 6'28 / 6'12, 6'28 / 6'22, 6'07 / 6'14 (oops!)
Stats: 7.84, 57:21
Thurs 9th - 45mins easy
ooh and a few spots of rain!
45:07, 5.64, 7'59/mi
Fri 10th - Easy 30
3.95mi, 29:37, 7:29/mi
Sat 11th - Orion Harriers Forest 5 miles race
Came 3rd lady in 33:04 which was actually faster than my peak year of 2016 (thought it was muddy that year). Anyway, I was well chuffed and I did feel like I raced hard.
Sun 12th - 30 mins conditioning
Did the swiss ball
Total mileage: 34.5
Mon 13th - Easy 30 + 15 mins conditioning
Also did a buggy run in the evening. Forgot to do the conditioning.
Stats: 4 miles AM, 6 miles PM
Tues 14th - Club Session 3 x [5x400 off 6s] 3mins between sets
The aim was to start at 1:30 pace and wind it up, but I went out too hard and then thought I better hang-the-heck-on as I would have been very embarassed to own up to such a pacing fail.
1:20, 1:20, 1:21, 1:22, 1:22//
Wed 15th - Swim // 20 minutes Conditioning Work
did conditioning work + snuck in a 30min treadmill session
Thurs 16th - 15 minutes Easy, 15 minutes Steady, 15 minutes Easy
Felt a bit hard work and didn't have watch set up right to check intervals. Felt a weird shooting sensation (pain is too much) in my foot twice during run and again in the evening and on friday AM so agreed with Ben FP to have a rest / conditioning day on Fri and move everything along by a day
Stats: 5.72mi, 44:52, 7:51/mi
Fri 17th - 30mins conditioning
Sat 18th - 10 minutes Warm Up, 3 x 8 minutes Kenyan Hills with a 90 second recovery between sets + 10 x 10 second hill sprints with walk down recovery, 10 minutes Cool Down
Hurrah! Heel felt fine AND I felt strong on this session... even felt like I had a bit of attack on the hill in a way that I haven't for a LONG time. Annoyingly my watch deleted the session so I have no idea what the actual stats were.
Sun 19th - 90 min long run
14 miles straight after church before lunch on a muggy day. HUNGRY! about 50mins in I wasn't feeling it but I powered through and it was ok. Getting there slowly with the endurance but it's a fight.
Total mileage 46.6