"Going in one more round when you don’t think you can – that’s what makes all the difference" - Rocky, again :-)
This is really what my training is about at the moment. I need to keep getting up and back in for that extra round and trusting that things will come right in time. It requires a certain amount of blind faith, but there is a large element of that in running anyway, so business as usual really.
A slight difference in reporting format this week as I have started including average run paces in brackets at the end of each run (m/m = mins/mile).
Monday: am: 6.18m steady - (7:09m/m)
pm: 13.36m with 3 sets of {3 x ~420m hill} with ~90s between sets - (7:23m/m)
Tuesday: am: 10.02m mildly progressive (7:25 out/6:59 back) - (7:12m/m)
pm: 6.17m steady progressive - ~6:40 pace for the last 3.17 - (6:59m/m)
Wednesday: am: 6.26m steady - (7:02m/m)
pm: 12.09m with pickups of 3/1/1:30/1:30/1/1 mins - average of 5:20m/m for the 9mins - (7:04m/m)
Thursday: am: 10.14m easy - (7:31m/m)
pm: 6.02m easy - (7:34m/m)
Friday: 22.07m with pickups of 1/1/15/1/1/4 mins with 10mins steady at the start/finish and in between, so a total of 93mins (70mins steady, 23mins of pickups) - (6:43m/m)
Saturday: Rest.
Sunday: 11.3m - 5m jog, 6.3m steady - (7:37m/m)
Total: 103.61 - (7:11m/m)
I'm pleased with this week, everything considered. As mentioned last week I've had to rethink things in terms of how I run my mileage. At the moment with the mild achilles tendonitis and back issues (see the link in last week's blog for further details) I find if I run too far or too slowly I hurt more. At the same time the achilles (though it is only mild tendonitis) reacts very badly to the longer tempos I would usually do during this phase of training.
As such, I have had to redistribute my training load to ensure the day to day (and run to run) mileage is more manageable for my body, and, also, come up with alternate ways of getting effort in.
Monday's hill session was broken into sets as I wanted to focus on form to try get things 'aligned' (though I still ran them reasonably hard).
Wednesday's pickups was simply to break up the run and to get a feel for Friday.
Friday's surge long run is something I've wanted to try for a while and it worked quite well. The 23mins of pickups averaged 5:29m/m (target was 5:28-5:33) and the 70mins of steadies averaged 6:51m/m (target was simply sub-7 pace). Overall in the 93mins I covered 14+ miles @ 6:27 pace, so not a million miles away from a longer tempo in terms of duration and pace, but much easier on the achilles.
All being well, next week should see a similar distribution of mileage across days, but with some different sessions.
Monday, 26 August 2013
Emmet: August 19th - August 25th
Always what seems to happen after a week with a good result (previously the pb half marathon) or any other racing week for that matter I find that my immune system gets very very run down.
Along with a busy working week mileage was very very minimal.
Hopefully this lack of mileage and lot of rest, although not ideal will in turn help my recovery and allow me to crack in a few high mileage weeks. Disappointed is an understatement at the moment.
Monday: Off
Tuesday: Off
Wednesday: Off
Thursday: Off
Friday: 5 miles @ 8:16 pace.
Saturday: 5 miles @ 8:15 pace.
Sunday: Off
Total weeks mileage: 10 miles.
Along with a busy working week mileage was very very minimal.
Hopefully this lack of mileage and lot of rest, although not ideal will in turn help my recovery and allow me to crack in a few high mileage weeks. Disappointed is an understatement at the moment.
Monday: Off
Tuesday: Off
Wednesday: Off
Thursday: Off
Friday: 5 miles @ 8:16 pace.
Saturday: 5 miles @ 8:15 pace.
Sunday: Off
Total weeks mileage: 10 miles.
Wednesday, 21 August 2013
Emmet: August 12th - August 18th
As previous great weeks have shown, the following week ( i.e. this week) always show a decrease in mileage.
Not a bad week overall with 37.1 miles in & a new half marathon pb on a bad day.
As for the half marathon, I should have easily broken the 1 hour 30 mins mark, but a stitch from mile 1 until the end, and excessive heartburn caused by the most minimal change in a pre race dinner, prevented this from happening.
All in all a pb is a pb, so onwards and upwards from here.
Below is my weeks training:
Monday: 7 miles @ 7:58 pace (tempo)
Tuesday: 4 miles @ 8:43 pace (recovery)
Wednesday: Off
Thursday: Off
Friday: 8.45 miles @ 8:16 pace (general)
Saturday: 4.63 miles @ 8:49 pace (recovery)
Sunday: 13.1 miles @ 6:59 pace (race) & new pb - 1:31:28
Total mileage: 37.19 miles.
Not a bad week overall with 37.1 miles in & a new half marathon pb on a bad day.
As for the half marathon, I should have easily broken the 1 hour 30 mins mark, but a stitch from mile 1 until the end, and excessive heartburn caused by the most minimal change in a pre race dinner, prevented this from happening.
All in all a pb is a pb, so onwards and upwards from here.
Below is my weeks training:
Monday: 7 miles @ 7:58 pace (tempo)
Tuesday: 4 miles @ 8:43 pace (recovery)
Wednesday: Off
Thursday: Off
Friday: 8.45 miles @ 8:16 pace (general)
Saturday: 4.63 miles @ 8:49 pace (recovery)
Sunday: 13.1 miles @ 6:59 pace (race) & new pb - 1:31:28
Total mileage: 37.19 miles.
Keith: August 12th - August 18th
"it ain’t how hard you hit; it’s about how hard you can get hit, and keep moving forward." - Rocky in Rocky Balboa.
I'll save the full quote for another time :-)
This though, pretty much sums up things currently. A week that started promisingly with Monday's long run feeling incredibly fluid and comfortable ended poorly.
A couple of longer periods driving on Friday meant I felt too stiff to do my planned evening session, so I opted to leave it until Saturday, when, as it turned out I was still too stiff. By Sunday morning, my left ankle was too swollen to put my shoe on properly.
So, really, it's another 'hit' to my training, but...... I am still moving forward as I believe I may be finding an answer to some of the increasingly frequent little issues I've had over the last year+ - see this other blog for details (http://russells-vs-amsterdam.blogspot.co.uk/2013/08/keith-managing-my-back-problems-and.html).
As for the training itself.
Monday: 24.14m with 18m @ 6:21 per mile.
Tuesday: am: 12.44m easy.
pm: 8.16m easy.
Wednesday: 15.3m with 20 x 1 min fast/1 min easy (average 5:16/7:26).
Thursday: am: 10.92m easy
pm: 11.15m easy.
Friday: am: 6.17m jog.
Saturday: off.
Sunday: off.
Total: 88.28m
So to take the positives from the week........ Well it was actually a marginal increase on the previous week's mileage, plus I did have one good big workout (long tempo), and I was quite pleased with the pace for effort on the fast minutes on Wednesday's light workout.
The most positive aspect though is the contents of the blog linked above. If this is truly the cause of my problems then I should hopefully see improvements over the coming months, though, apparently, it will take 6-12 months for all the symptoms/related problems to disappear.
With 9 weeks to go to Amsterdam, my attention has turned to working out a change in the structure of my training that will make for a more even load and hopefully allow me to be consistent week on week. It was only about a month ago that I felt I was in pretty close to sub-2:30 marathon shape so hopefully if I can get my training right over the coming weeks I can at least get back into that kind of shape by Amsterdam.
It will be require me to walk a fine line though to get in the appropriate training whilst keeping my body in the game. I shall blog some more on my thoughts on this with next week's training.
I'll save the full quote for another time :-)
This though, pretty much sums up things currently. A week that started promisingly with Monday's long run feeling incredibly fluid and comfortable ended poorly.
A couple of longer periods driving on Friday meant I felt too stiff to do my planned evening session, so I opted to leave it until Saturday, when, as it turned out I was still too stiff. By Sunday morning, my left ankle was too swollen to put my shoe on properly.
So, really, it's another 'hit' to my training, but...... I am still moving forward as I believe I may be finding an answer to some of the increasingly frequent little issues I've had over the last year+ - see this other blog for details (http://russells-vs-amsterdam.blogspot.co.uk/2013/08/keith-managing-my-back-problems-and.html).
As for the training itself.
Monday: 24.14m with 18m @ 6:21 per mile.
Tuesday: am: 12.44m easy.
pm: 8.16m easy.
Wednesday: 15.3m with 20 x 1 min fast/1 min easy (average 5:16/7:26).
Thursday: am: 10.92m easy
pm: 11.15m easy.
Friday: am: 6.17m jog.
Saturday: off.
Sunday: off.
Total: 88.28m
So to take the positives from the week........ Well it was actually a marginal increase on the previous week's mileage, plus I did have one good big workout (long tempo), and I was quite pleased with the pace for effort on the fast minutes on Wednesday's light workout.
The most positive aspect though is the contents of the blog linked above. If this is truly the cause of my problems then I should hopefully see improvements over the coming months, though, apparently, it will take 6-12 months for all the symptoms/related problems to disappear.
With 9 weeks to go to Amsterdam, my attention has turned to working out a change in the structure of my training that will make for a more even load and hopefully allow me to be consistent week on week. It was only about a month ago that I felt I was in pretty close to sub-2:30 marathon shape so hopefully if I can get my training right over the coming weeks I can at least get back into that kind of shape by Amsterdam.
It will be require me to walk a fine line though to get in the appropriate training whilst keeping my body in the game. I shall blog some more on my thoughts on this with next week's training.
Tuesday, 20 August 2013
Keith: Managing my back problems and a warning on Asthma medication.
After seeing significant improvement in my back problems following several osteopath treatments I then had a bit of a relapse. At the time I couldn't figure out what the cause was, but guessed it to be down to a number of things, one of which was the hilliness of the terrain where we were on holiday in Salcombe (I only done two 5m runs, but they gave me incredible DOMS!).
Additionally, from shortly before we went on holiday I had been dealing with a mild case of Achilles tendonitis, that I presumed was a side effect of my back issues.
When I returned I had an osteopath session, which confirmed that my back had indeed, unexpectedly, deteriorated significantly. Positively it responded very favourably to that first session.
My osteopath also commented on some extreme swelling in my lower legs. It would appear that the cause of the swollen legs may well be due to two causes - the first is my asthma medication, which I discuss in more detail, below, and the second appears to be a reaction/intolerance to chillies that has developed relatively recently (as those who know me will know, I really love chillies, so this is annoying to say the least :-( ).
A warning on Asthma medication.
I have been on a high dosage of an inhaled corticosteroid for a number of years, occasionally topped off with an oral corticosteroid if my symptoms were particularly bad. It appears to be only recently that the effects of longer term usage of inhaled corticosteroids has become sufficiently apparent to be more readily noticeable, though it has not, as of yet, worked it's way down to the relevant medical personnel in the front line (at least in my experience).
I have had discussions twice within the last 18 months or so with an asthma nurse about some of the side effects I felt were due to my medication, but these were dismissed out of hand as they weren't referenced on the literature. It turns out long term side effects don't appear to get listed on some medications, so if you are being prescribed something that you are likely to need to take for a while, do look into it a bit more closely than just reading the leaflet.
After the previous osteopath session I decided to try go without my steroidal medication to see what effect, if any, it had. Additionally, as I am due an asthma review shortly I figured it would be a good time to see if the medication was still necessary to manage my asthma.
At the same time, I also began to look around for some information on the long term effects of inhaled corticosteroids. What I found was eye-opening to say the least.
Amongst others, the ones relevant to me were (from what I found and what my osteopath told me), along with my thoughts:
1) Weight gain/inability to lose weight - for a runner this is a major issue, particularly if the cause is not something you can control. I first noticed this last year before the Berlin Marathon when my weight was considerably higher than normal several months out and I found it particularly difficult to get to anywhere near racing weight.
2) Swollen lower legs due to water retention - at it's worst this can make running painful and will, additionally, inhibit recovery due to increased muscle damage.
3) Swelling in the lower back region - this will affect running in a number of ways, including the fact that increased pressure on the lower back area will reduce the amount of power and drive available to the legs, something I have most definitely noticed.
4) Delayed wound healing - traditionally I have normally healed from cuts and scrapes much quicker than average (my wife nicknamed me Wolverine because of how quickly I generally heal), but this has most not been the case over the last while. Definitely a case of (wh)Y Man?, rather than X-Man.
5) Symptoms of thyroid problems due to adrenal suppression - my GP actually ran blood tests because I was exhibiting some symptoms of thyroid problems, but my thyroid function was ok, which is, apparently, consistent with a steroidal cause.
6) Sleep issues - I have been having more and more broken sleep over the last 6 months or so, and could not figure out why.
7) Raised blood pressure - only slightly, but in itself it was unusual as my blood pressure was always on the lower side of the standard 120/80.
8) Tendon/ligament (i.e. connective tissue) related issues - see below for more on this.
From my initial understanding, the problem with steroids is that they accumulate in the body over time, and, I guess, when they eventually get to a high enough level the symptoms become more and more noticeable. I suppose at some stage the accumulated steroids reach a kind of critical mass and that's when you start to experience the kind of things like tendonitis and see the other symptoms occurring on a more frequent basis. My osteopath gave me some very enlightening examples/explanations of this last night.
What I had noticed is that I was having problems running a lower volume of running than previously, irrespective of the pace (in fact, the slower I ran the more issues I had, possibly due to the extra time on feet combined with the swollen lower legs).
Even more noticeable is that I am less able to manage even the volume of training that I was managing just one year ago. Bear in mind here we are simply talking about quantity, not quality, though I am, additionally, less able to recover from quicker running, so it's not even as if it could be down to an increase in quality work making me more tired.
So, the question is, where to go from here?
Well from a health perspective, there is no option other than to avoid the steroid based medication. I am hoping that I can manage my asthma simply by using my relief inhaler, combined with some other changes that I am currently looking into (specific foods, exercises, etc).
From a training perspective it is simply a case of finding the best training based on my current circumstances and then running as well as I can from that. I suspect this will require a better ratio of number of runs to total mileage, as well as a more even spread of mileage across days to try and ensure I don't do considerably more on one day than the next.
Likewise, the quality runs I do will have to be carefully managed to ensure I am getting the best out of my training without putting an unnecessary load on my body. This will mean, for starters, having to stop the longer tempo runs that I so like and respond very well to.
Additionally, some of my quality running will very much have to be unplanned (i.e. if I feel good on a given day then I take advantage of it).
All in all though, if things are as they appear, as I improve I should be able to increase the volume of my running in both quantity and quality terms over time as my body rights itself, so fingers crossed!
Additionally, from shortly before we went on holiday I had been dealing with a mild case of Achilles tendonitis, that I presumed was a side effect of my back issues.
When I returned I had an osteopath session, which confirmed that my back had indeed, unexpectedly, deteriorated significantly. Positively it responded very favourably to that first session.
My osteopath also commented on some extreme swelling in my lower legs. It would appear that the cause of the swollen legs may well be due to two causes - the first is my asthma medication, which I discuss in more detail, below, and the second appears to be a reaction/intolerance to chillies that has developed relatively recently (as those who know me will know, I really love chillies, so this is annoying to say the least :-( ).
A warning on Asthma medication.
I have been on a high dosage of an inhaled corticosteroid for a number of years, occasionally topped off with an oral corticosteroid if my symptoms were particularly bad. It appears to be only recently that the effects of longer term usage of inhaled corticosteroids has become sufficiently apparent to be more readily noticeable, though it has not, as of yet, worked it's way down to the relevant medical personnel in the front line (at least in my experience).
I have had discussions twice within the last 18 months or so with an asthma nurse about some of the side effects I felt were due to my medication, but these were dismissed out of hand as they weren't referenced on the literature. It turns out long term side effects don't appear to get listed on some medications, so if you are being prescribed something that you are likely to need to take for a while, do look into it a bit more closely than just reading the leaflet.
After the previous osteopath session I decided to try go without my steroidal medication to see what effect, if any, it had. Additionally, as I am due an asthma review shortly I figured it would be a good time to see if the medication was still necessary to manage my asthma.
At the same time, I also began to look around for some information on the long term effects of inhaled corticosteroids. What I found was eye-opening to say the least.
Amongst others, the ones relevant to me were (from what I found and what my osteopath told me), along with my thoughts:
1) Weight gain/inability to lose weight - for a runner this is a major issue, particularly if the cause is not something you can control. I first noticed this last year before the Berlin Marathon when my weight was considerably higher than normal several months out and I found it particularly difficult to get to anywhere near racing weight.
2) Swollen lower legs due to water retention - at it's worst this can make running painful and will, additionally, inhibit recovery due to increased muscle damage.
3) Swelling in the lower back region - this will affect running in a number of ways, including the fact that increased pressure on the lower back area will reduce the amount of power and drive available to the legs, something I have most definitely noticed.
4) Delayed wound healing - traditionally I have normally healed from cuts and scrapes much quicker than average (my wife nicknamed me Wolverine because of how quickly I generally heal), but this has most not been the case over the last while. Definitely a case of (wh)Y Man?, rather than X-Man.
5) Symptoms of thyroid problems due to adrenal suppression - my GP actually ran blood tests because I was exhibiting some symptoms of thyroid problems, but my thyroid function was ok, which is, apparently, consistent with a steroidal cause.
6) Sleep issues - I have been having more and more broken sleep over the last 6 months or so, and could not figure out why.
7) Raised blood pressure - only slightly, but in itself it was unusual as my blood pressure was always on the lower side of the standard 120/80.
8) Tendon/ligament (i.e. connective tissue) related issues - see below for more on this.
From my initial understanding, the problem with steroids is that they accumulate in the body over time, and, I guess, when they eventually get to a high enough level the symptoms become more and more noticeable. I suppose at some stage the accumulated steroids reach a kind of critical mass and that's when you start to experience the kind of things like tendonitis and see the other symptoms occurring on a more frequent basis. My osteopath gave me some very enlightening examples/explanations of this last night.
What I had noticed is that I was having problems running a lower volume of running than previously, irrespective of the pace (in fact, the slower I ran the more issues I had, possibly due to the extra time on feet combined with the swollen lower legs).
Even more noticeable is that I am less able to manage even the volume of training that I was managing just one year ago. Bear in mind here we are simply talking about quantity, not quality, though I am, additionally, less able to recover from quicker running, so it's not even as if it could be down to an increase in quality work making me more tired.
So, the question is, where to go from here?
Well from a health perspective, there is no option other than to avoid the steroid based medication. I am hoping that I can manage my asthma simply by using my relief inhaler, combined with some other changes that I am currently looking into (specific foods, exercises, etc).
From a training perspective it is simply a case of finding the best training based on my current circumstances and then running as well as I can from that. I suspect this will require a better ratio of number of runs to total mileage, as well as a more even spread of mileage across days to try and ensure I don't do considerably more on one day than the next.
Likewise, the quality runs I do will have to be carefully managed to ensure I am getting the best out of my training without putting an unnecessary load on my body. This will mean, for starters, having to stop the longer tempo runs that I so like and respond very well to.
Additionally, some of my quality running will very much have to be unplanned (i.e. if I feel good on a given day then I take advantage of it).
All in all though, if things are as they appear, as I improve I should be able to increase the volume of my running in both quantity and quality terms over time as my body rights itself, so fingers crossed!
Monday, 12 August 2013
Emmet: August 5th - August 11th
A lot better than the previous week, a bigger long run was the focus of this week.
Happy with this week, everything seems to be back to normal so I'll keep it short and sweet.
Monday: 7 miles @ avg 8:29 pace (general).
Tuesday: 5 miles @ 8:10 avg pace (tempo) / (p.m.) 3 miles @ 8:40 avg pace (recovery) .
Wednesday: 7 miles @ 8:20 avg pace (general).
Thursday: off.
Friday: 24 miles @ 8:45 avg pace (long run).
Saturday: 4 miles @ 9:01 avg pace (recovery).
Sunday: off.
Total weeks mileage: 50 miles.
Great week, 30 miles better than last week.
Happy with this week, everything seems to be back to normal so I'll keep it short and sweet.
Monday: 7 miles @ avg 8:29 pace (general).
Tuesday: 5 miles @ 8:10 avg pace (tempo) / (p.m.) 3 miles @ 8:40 avg pace (recovery) .
Wednesday: 7 miles @ 8:20 avg pace (general).
Thursday: off.
Friday: 24 miles @ 8:45 avg pace (long run).
Saturday: 4 miles @ 9:01 avg pace (recovery).
Sunday: off.
Total weeks mileage: 50 miles.
Great week, 30 miles better than last week.
Keith: August 5th - August 11th
“I learned, for example, that running injuries can be caused by being female, being male, being old, being young, pronating too much, pronating too little, training too much, and training too little.” - Amby Burfoot
This week was less than ideal, but well managed all things considered. I have, unfortunately, had a slight relapse to my back problems. I initially thought that the poor reactions from my body on some of my recent runs were just an after-effect of the cold I had picked up, but as the cold left my body I began to realise that there was something else up.
An osteopath check-up confirmed what I feared. It actually appeared to be a significant setback, but some excellent (and painful!) work from my osteopath seems to have arrested and reversed a large part of the problem. It will still take a few more sessions I fear to get back to where it was a few weeks ago, but I am confident that it will happen.
As to the cause(s), I have an idea, but cannot say for certainty. As per the quote, injuries can be caused by many things.
Training over the next few weeks will be about maximising what I can do whilst managing the situation.
On to this week.......
Monday: 21.07m easy.
Tuesday: am: 6.43m easy / pm: 12.05m - first 8m easy, steady for the rest.
Wednesday: off.
Thursday: am: 11.13m easy / pm: 8.33m easy.
Friday: 6.13m jog.
Saturday: 11.51m steady progressive - 9m @ 7:09, 2m @ 6:19, last 0.51m @ 5:40.
Sunday: 7.02m easy.
Total: 83.67m
As can be seen from Saturday's run, my back began to improve post treatment (Wednesday evening). I was pleased with my reaction to the run, so hopefully I can push on from there.
Mileage was deliberately kept a bit lower with the aim of setting myself up as best as possible for the last 10 weeks, which is where I get to grips with the marathon specific training.
This week was less than ideal, but well managed all things considered. I have, unfortunately, had a slight relapse to my back problems. I initially thought that the poor reactions from my body on some of my recent runs were just an after-effect of the cold I had picked up, but as the cold left my body I began to realise that there was something else up.
An osteopath check-up confirmed what I feared. It actually appeared to be a significant setback, but some excellent (and painful!) work from my osteopath seems to have arrested and reversed a large part of the problem. It will still take a few more sessions I fear to get back to where it was a few weeks ago, but I am confident that it will happen.
As to the cause(s), I have an idea, but cannot say for certainty. As per the quote, injuries can be caused by many things.
Training over the next few weeks will be about maximising what I can do whilst managing the situation.
On to this week.......
Monday: 21.07m easy.
Tuesday: am: 6.43m easy / pm: 12.05m - first 8m easy, steady for the rest.
Wednesday: off.
Thursday: am: 11.13m easy / pm: 8.33m easy.
Friday: 6.13m jog.
Saturday: 11.51m steady progressive - 9m @ 7:09, 2m @ 6:19, last 0.51m @ 5:40.
Sunday: 7.02m easy.
Total: 83.67m
As can be seen from Saturday's run, my back began to improve post treatment (Wednesday evening). I was pleased with my reaction to the run, so hopefully I can push on from there.
Mileage was deliberately kept a bit lower with the aim of setting myself up as best as possible for the last 10 weeks, which is where I get to grips with the marathon specific training.
Monday, 5 August 2013
Keith: July 29th - August 4th.
This will be another brief report.
Basically, the plan was that, coming back from our family holiday in Salcombe, I would be quite refreshed and ready to push on.
The reality however was that I came down with a cold that heavily affected this week. Still, better now than later.
Monday: 13.11m steady.
Tuesday: 6.15m easy.
Wednesday: sick.
Thursday: 6.16m easy.
Friday: 11.2m progressive from easy to steady (last 2m averaged just sub-6m/m).
Saturday: off - planned.
Sunday: 15.17m steady.
Total: 51.79m.
I'm still not fully recovered, but a lot closer than I was. Fingers crossed that I can push on from here.
Basically, the plan was that, coming back from our family holiday in Salcombe, I would be quite refreshed and ready to push on.
The reality however was that I came down with a cold that heavily affected this week. Still, better now than later.
Monday: 13.11m steady.
Tuesday: 6.15m easy.
Wednesday: sick.
Thursday: 6.16m easy.
Friday: 11.2m progressive from easy to steady (last 2m averaged just sub-6m/m).
Saturday: off - planned.
Sunday: 15.17m steady.
Total: 51.79m.
I'm still not fully recovered, but a lot closer than I was. Fingers crossed that I can push on from here.
Emmet: July 29th - August 4th
You would think with the weather cooling and taking a break for a week would show some benefits , but it didn't seem to for me.
A too quick paced start to the week & trying to catch my tail abruptly stopped what didn't even potentially feel like a possible good week.
Although still feeling a little run down still {mouth ulcers & general tiredness after a very busy working week}, it doesn't excuse the quality or more lack of quality in this week.
Fingers crossed that this week and further weeks yield the results I have been hoping for with previous efforts.
Monday: Off
Tuesday: 6 Miles @ 7:57 avg pace.
Wednesday: A.m. 4 mile recovery @ 8:38 pace. P.m. 5 miles @ avg 8:21 pace
Thursday: Off
Friday: 5 miles @ avg 9:00 pace.
Saturday: Off
Sunday: Off
Total weeks mileage: 20 miles.
Massive reduction. Massive improvement needed.
A too quick paced start to the week & trying to catch my tail abruptly stopped what didn't even potentially feel like a possible good week.
Although still feeling a little run down still {mouth ulcers & general tiredness after a very busy working week}, it doesn't excuse the quality or more lack of quality in this week.
Fingers crossed that this week and further weeks yield the results I have been hoping for with previous efforts.
Monday: Off
Tuesday: 6 Miles @ 7:57 avg pace.
Wednesday: A.m. 4 mile recovery @ 8:38 pace. P.m. 5 miles @ avg 8:21 pace
Thursday: Off
Friday: 5 miles @ avg 9:00 pace.
Saturday: Off
Sunday: Off
Total weeks mileage: 20 miles.
Massive reduction. Massive improvement needed.
Keith and Emmet: week ending July 28th
A belated blog to cover both of our lack of training for this week.
In my case it was planned as we were away for a family holiday, and, after several months of solid training I figured it would do no harm to have a proper break ahead of marathon training, so I only ran 3 x 5m across the week (though one of them did include 2 quick 1/2 miles - 2:34 and 2:27).
Unfortunately I caught a summer cold/virus right at the end of the week which was to have a sizeable impact on the next week's training.
Emmet, unfortunately, suffered from a similar virus which prevented him doing any training at all across the week.
In my case it was planned as we were away for a family holiday, and, after several months of solid training I figured it would do no harm to have a proper break ahead of marathon training, so I only ran 3 x 5m across the week (though one of them did include 2 quick 1/2 miles - 2:34 and 2:27).
Unfortunately I caught a summer cold/virus right at the end of the week which was to have a sizeable impact on the next week's training.
Emmet, unfortunately, suffered from a similar virus which prevented him doing any training at all across the week.
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