Week 7 – Another 8/10 week
2 full weeks – hopefully building some consistency and stacking day on day. What will this lead to?
No S&C this week and I’m now undecided whether to pick it up between now and Valencia, maybe having a break to come back to post Valencia / pre Snowdon strength phase. I’m weighing up the possibility of running as much as possible vs strength work between now and Dec 3rd.
Monday 23/10: A true recovery run, slightly stiff after Sunday’s longer run, so started really slowly. Definitely not a fan of early 6:30am run post a long run – so planning on changing rest day to a Monday now. A beautiful sunrise and jumped straight into the sea at the end of the run. 10.67km 58m
PM – Yin Yoga, fatigued all day from run / yesterday’s run and knew that S&C counter productive, so settled for 30 mins yin yoga
Tues 24/10 (A) Went out with wind – planned on 90 mins but decided 80 enough. Sun out, blustery wind. Focused on runnign easy out to the water treatment centre. Turned back into wind, reminding myself:
- It’s like running with a rucksack on my back
- Training for Snowdon imperative so not to push
- Enjoy the music you’ve chosen to listen to
Reached 13k and last km felt like my forever pace – an image I cherished. 16km 1h 21m
Weds 25/10: Rest
Thurs 26/10: (A) Vacillating over the session to run and eventually settled on 4 x (3 x 90sec @ 3:45 / 90sec @ 4:00) off 4.5m recovery walk / jog. Woke up feeling lethargic and so decided to wait to run until the later in the day. Swam at 9:45, a lot of fun as 12 other swimmers out. Got to 12:40 and weather changed, sunny with wind. So first 2 sets out into wind, 3rd with. End of 3rd worried left calf a little tight, so scrapped 4th and shifted to 7 x 3min cut downs, starting at 5:00/km dropping by 10 secs each rep. Hard from 4:20/km onwards. So in all
WU – 2km nasal, then 500m 5 step breath holds / 500m 10 step breathholds, 5 x GO breath holds
3 x (3 x 90s on / 90s steady) avg 3’54 for 2.3km / 3’56 for 2.289km / 3’53 for 2.31km
Cut downs: 5’02/4’45/4’36/4’31/4’17/4’08/3’53.
CD – 18k 1h 29m
Fri 27/10: (A) All nasal recovery run. Got to 9k and felt so much better, dropped into a nice relaxed turnover, listening to feet strike, feet relaxed, toes relaxed adn body posture tall. Felt great. 13.01km 1h 5m
Sat 28/10: (A) Slow and relaxed. All nasal, run timed with the start of Parkrun so caught everyone as I turned. 12km 1h 2m
Sun 22/10: (A) Long run – Went up to London to run with Seun round Regent’s Park. Seun sensibly reminded me we needed to start early to avoid the queues for London Zoo. . Perfect morning, blue skies, crisp. Planned for 7 laps of the park, cutting down by 10 secs / lap. First 4 as expected, pleasant easy and need for discipline to keep on pace. 5th definitely harder and by beginning of 6th (25km) Vaporflys feeling dead and middle toe on right foot blistering. Decided that this was my last lap – and in terms of where I am for now was the right amount of distance and a clear indicator of the time (around 3:05 for a marathon) I am currently at. Lap avgs: 4’56/4’47/4’37/4’28/4’18/4’05. Another 4 weeks running to build on this – exciting times. Legs felt pretty good for the rest of the day and came out of the run well – which was key as that will let me build by going again.
2k WU / 6 x Regents Park loop / 3.5k CD – 32k 2h 30m
Positives – Ran week well – building
To learn – Cut strength in favour of running between now and Valencia. Need some speed to push my ceiling up.
Time for week: 9h
Distance: 102km
Split Over / under pace of 4:22/km 82%
Long run = 32% of distance
Total stress points – (which for me is rate of perceived effort X time as a simplistic metric to look at) 2217.
BreatheToMove 