"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.
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