"A lot of people don't realize that about 98 percent of the running I put in is anything but glamorous: 2 percent joyful participation, 98 percent dedication! It's a tough formula. Getting out in the forest in the biting cold and the flattening heat, and putting in kilometer after kilometer." - Rob de Castella
Monday: 20.09m easy
Tuesday: am: jog with 3m tempo @ 5:48 per mile (8.18m)
pm: 3m warm-up, 12m @ 6:19 per mile, cool-down (17.07m)
Wednesday: am: osteopath session.
pm: 11.11m jog.
Thursday: lunchtime: 3m warm-up, then: rep @ pace (recovery)
3/4m @ 5:19 per mile (2mins),
1m @ 5:15 per mile (4mins),
3/4m @ 5:04 per mile (2mins),
1/2m @ 4:49 per mile (2mins),
2m @ 5:31 per mile, cool-down.
pm: 5.17m jog.
Friday: am: 8.06m jog.
pm: 14.27m easy.
Saturday: rest.
Sunday: 8.14m progressive from jog to ~mara effort.
Total: 102.12.
A solid week. My back had been tightening up in the few days before my osteopath appointment, which highlighted some major glute tightness, so still plenty of work to be done before I'm firing on all cylinders.
However.... I was able to run every day I had planned which shows how much improvement I have made in the back area as after previous sessions I had to move my rest day around.
Tuesday's double session was a very pleasing one. The am tempo was very relaxed with the focus being on form rather than speed. The effort was somewhere between half-marathon and marathon effort. I felt smooth and very comfortable, despite the heavy rain, in the afternoon, which is always a good sign of imminent improvements.
Thursday's session was completely impromptu and ended up being one of those sessions I do once in a blue moon where I run harder than 10k effort and would most definitely have qualified as this weeks 2% inspiration.
The mileage and total amount of effort should both start to go up over the coming weeks.
No comments:
Post a Comment