Week 11 – Solid progress 9/10 week
Best week to date – in terms of embedding some pace, feeling good and running well.
Monday 20/11: Speed sharpness – this feels like it has really helped over the last couple of weeks. Executed a lot more proficiently than last week. Same run – train to Herne Bay, easy run to Reculver Towers. Weather beautiful, rainbow out at sea over the clouds. 3 x (4 x 45s on / 90s easy recovery).Progressed through each on rep from 3’24/km to 3’11/km. Kept relaxed and right calf finally beginning to loosen up as load loosening up. 14.55km / 1h 15m
Tues 21/11 (A) Running easy, nasal – awful, awful weather first thing, then rain cleared and just blustery. Considered cycling, however waiting a while helped and was able to go out for a nice easy out and back. 14km / 1h 13m
Weds 22/11: (A) Best workout of last 5 weeks, felt strong before I ran and really dialled into feeling / rhythm and pace. Running in the dark and cold. Train to Chestfield and Swalecliff, 3k WU then into sets. Planned 10 x 3 mins on / 3 mins steady. First 3 took me to the steps at Bishopstone Park. 4th down the field in pitch black was amusing, held pace well, but decided to be on the safe side and get to jusr past the towers to start last 6. All back to back and bringing on sections down rep by rep.
ON – 4’01/3’56/3’51/4’00/3’46/3’50/3’44/3’41/3’38/3’31 all / km. Steady avg at 4’20. Awesome session to get done – big confidence boost.
18km / 1h 19m
Thurs 23/11: (P) Usual awful sleep post hard W/O day before. Really tired. So settled in and watched the beautiful sunset. Just let the miles go under my feet. 12.km / 1h 2m
Fri 24/11: Rest, very much needed.
Sat 25/11: (A) Wonderful sleep, nearly 11 hours. All caught up and felt very refreshed. Last longish W/O. 5 x 2k @ marathon efforts off easy. Strong wind and sea very, very cross. Not a chance of a post run swim. Loads of stones blown up onto the promenade which made running the on section by Herne Bay a challenge. 4’12/4’06/4’11/4’08/4’03. Focus here was on not looking at watch and running as relaxed as I could to imagine marathon pace. Good signs for what to aim at for last 10k on Sunday and start slower. 18.66km / 1h 25m
Sun 26/11: (A) Easy, nasal. Just run easy. Hay’s in the barn, ticking over.
Positives – Awesome session on Weds
To learn – Pop in the step – keep it.
Time for week: 7h 10m
Distance: 87km
Split Over / under pace of 4:22/km 71%/29%
Long run = 21% of distance
Total stress points – (which for me is rate of perceived effort X time as a simplistic metric to look at) 1627.
