I felt refreshed after last weeks easier mileage week and ready to kick start the really hard few weeks of training. This week has been a busy one, full of cracking workouts.
The week started with an awesome 7 mile tempo run in 1.06, I ran 1 mile really slow to warm up, 5 miles tempo and 1 slow mile to cool down. I felt amazing throughout the middle 5 miles and the pace was faster than my goal half pace for all of the tempo miles. I was actually very close to breaking my 10k PB during this run so I was pretty chuffed. I followed this with an arms/abs LiveFit session.
Tuesday I did a 4.26 mile recovery jog to shake things out, the pace of this was 10.14, my very easy recovery runs are getting much quicker! I then did the most horrific leg workout ever, it was actually worse than last weeks! It was a load of big compound moves with heavy weights super-setted. It took 40 minutes, and I just felt like I was battling against it the whole time. So hard! I did some hip opening yoga in the evening which seemed to keep any soreness at bay.
On Wednesday I did a chest/abs LiveFit session, this was my second abs workout in a few days, and my core was pretty sore after! I love how much easier I find the workouts the second week of doing them. I did a 20 minute gentle cycle to cool down.
I hit the dreadmill on Thursday for my interval session of the week. I did 4 miles in 37.20 including a slow 5 min warm up and cool down. Pretty good workout and I felt good throughout it. I did a quick LiveFit back session before the run. I’ve been running in my new Asics GT-2000 all week, so I am wearing them in, they feel pretty good. I don’t think they are quite as stable as my old ones, but they are a bit lighter and definitely more supportive than my worn out ones- no knee pain is a good sign!
Rest day Friday was so needed. I had a lovely chilled morning and baked Nick a spelt banana bread (he destroyed the last one!) before work. I was truly amazed by how much time I had without exercising!
Yesterday I got in this weeks long slow one of 13 miles, up to half distance for the first time this training cycle! I wasn’t sure what to wear because of the cooler mornings so I went for a thermal under my vest and this was perfect, it was a beautiful bright day, but there was a cool breeze, perfect for running.
I felt pretty good throughout this run, except at 2.5 miles when I rolled my ankle in a massive pothole in the grass. I stopped for a bit and was close to tears as I thought it was much worse initially, I checked it out and decided I would run on and see how it felt, it was fine so I continued and it was no bother after that.
I had some coconut water and electrolyte mix in my Camelbak and I had 2 Vega energy gels during the run. I got it done in around 2.19, around 20 minutes slower than I aiming for on race day, but I know it is best to run the long one 1.30-2 mins per mile slower and this has always worked for me in the past. I had an ice bath afterwards, and just ate all day! Serious Runger. I am aiming for another 13 miler next weekend and then it’s taper time. I did a short LiveFit shoulders session in the afternoon, I wasn’t really feeling it, but it was pretty light weights and over quickly. I created my own white choc macadamia Clif bars, even making my own vegan white chocolate chips and drizzle for them, I have to say they are pretty good, Nick said they were pretty close to the real ones.
This morning I wasn’t really feeling like running for the first time in months. I hadn’t slept well and was just feeling generally off, but I made myself get out there and get it done. I had a gentle 4 mile recovery run in brutally windy conditions, I felt like I was moving backwards for the most part! I just did a quick hip opening yoga session after work to loosen things up for the week ahead.
I am up to 32 miles for this week which is pretty high for me, I’ll probably do something similar next week and then start dropping mileage in time for race day. Not long to go now.