Week 2 – on the whole I’ll give this a 6/10. Right achilles heel insertion played up post Wedensday’s run, which now seems to have calmed down a little. Hopefully more a response to upping my load a little and running 5 consecutive days for first time in a long time
Monday 18/9: Early morning run, 6km 31m. Beautiful sunrise, nasal and really relaxed. Accidentally stuck on Angus MacRae on Spotify. Was a happy mistake as his take on modern classical perfectly complemented the morning run:
Strength in the PM
Warm up: Core – 24 x each of Marching plank / wipers / Russian Twists / Standing trunk rotation / Donkey Toes 120 in total ISO holds – Wall sit 2mins
Main: Front squat / Deadlift / Bulgarian Split Squat / Kettlebell swing / Medball rainbow slam 3 x 20 reps lifting off 60 secs rest. 90 secs b/n exercises
Farmers carry – 3 x once round house either arm (takes me around 6o secs and up / down some stairs) / 60 secs rest
3 x 12 soleus single leg lift
3 x 20 Bird dog single arm row 60 secs rest. 90 secs
Raining so indoors 3 x 18 press ups.
3 mins cadence breathing cool down.
Arms utterly done by the end – reminded me of how hard I first found lifting heavy. Hopefully good adaptations as something new. 1h 9m
Tues 19/9 (A) Less stiffness than last week post S&C, into wind, really relaxed, nasal – consciously keeping it that way. Watching the swifts flying overhead, darting this way and that. PIcked up pace on way back. Enjyed and better ending with 6 x 30m flys. 11k / 58mins
Weds 20/9 (A) Threshold running. High wind forecast never materialised, so headed out to the flat’s of Minis Bay. 4 x 2k made up of 600m/500m/400m/300m/200m split LT/marathon/10k/marathon/5k efforts for each off 3 mins walk / jog.
Warm up – 2km easy, then 500m 5 step breath holds / 500m 10 step breath holds / 5 x breath holds walk, jog, run, stride x5 sharp breaths 30 secs rec.
Main set – 4 sets of 2k worked well, pleased with effort -first two sets into wind, nxt two back. More relaxed on last two and hope that this helps build speed.
Easy jog for 3km to cool down. 15.79km / 1h 19m. Sore right achilles insertion at heel and slight stiff left calf.
Thurs 21/9: (P) Swam as right heel too sore and worried would aggravate if put more weight through it. 33 mins for Pole to Pole swim. Current strong – 8 mins across bay vs 15 mins back. Water temp beginning to drop (18degrees) Got out and Geoff was pointing out a seal in the bay that had been popping up as we’d been swimming
Fri 22/9: Rest day – The always welcome rest day.
Sat 23/9: (A) Long run. Initially had 8 x 1k marathon effort / steady. Still a little concerned about my right achilles so changed. Took first few KM to loosen, ran out towards Reculver towers, past the towers which changed from concrete to slight uphill trail. Get over the ridge where it begins to drop down towards Herne Bay for my turn around point. Had wind at my back as I turned and begun to pick the pace up. Decided to have a section run progressively harder. Felt good. Nice and easy for last few.
12km Warm up (nasal) Then picked up pace: 5’00 / 4’40 / 4’35 / 4’26 / 4’04 / 4’01 / 3’59 / 3’55 / 3’46.
24km for a decent 1h 53m on my feet.
(P) 4 rounds of cyclic hyper ventilation to help settle / reboot nervous system. 4 rounds of 40 breaths. Holds for 1m30/2m/2m15/2m20.
Sun 24/9: (A) Gentle, gentle recovery run. Nasal, took some time to relax into right heel, didn’t completely loosen up, but bearable to run on. 13km / 1h 8m
Positives – Avoided running on Thursday & changed session on Saturday as a response to how my body felt.
To learn – Do I need 2 harder sessions when long runs ramp up – or 1 steady run & 1 marathon focused run?
Time for week: 7h 51m
Distance: 70km
Split Over / under pace of 4:22/km 82% / 18%
Long run = 34% of distance
Total stress points – (which for me is rate of perceived effort X time as a simplistic metric to look at) 2022. Nice progression from W1.
BreatheToMove 