Got out for another 50 minutes on Tuesday evening & followed this with my longest run since the marathon on Wednesday with 90 minutes. Took a while to get going & was fairly shattered at the end but getting back into the swing of things at least & it's beginning to feel like running is part of the routine again.
Managed another double yesterday with a tough 40 minutes in the morning and a more pleasant 40 minutes in the evening.
Tuesday: PM 6.7miles @7.43min/mile HR134
Wednesday: 12.5miles @7.19min/mile HR141
Thursday:AM 5miles @7.52min/mile HR133
PM 5miles @7.40min/mile HR140
Friday 6 June 2014
Tuesday 3 June 2014
2 steps back
Since I last blogged not a lot has been happening on the training front. I had hoped to do a session of mile repeats at goal 10K pace (around 5.20min/mile) with 3 to 4 minute recovery. This was based on a recommended training program from Greg McMillan. I used this program in the past in the buildup to the intervarsities track 10k, but never quite succeeded, neither in the workouts or the race!
The difference this time was that I didn't even start well, but I had feared this would be the case and had reassured myself that as the weeks went by I'd get stronger as I recovered more from the marathon.
Started with with a 5.21 but it took more effort than I had hoped. Followed this with a 5.26 and then a 5.28. It was on the 4th effort I really started to struggle and ended up stopping after 2.5 laps (1K). Took a break and did 1x400m in just under 79 seconds and legs felt like lead.
Of course the logical thing to do here would be to rest and recover and have a steak and run easy for a few days. Instead I went on the lash with some colleagues (although I was at least the first to go home). But to make matters worse I didn't run again for almost a week, partly due to apathy and partly due to having to move, yet again. As I was in bad form due to the unplanned move I ended up writing off the week and became reacquainted with the various fast food joints around the town. I went home for the weekend on Thursday (a day earlier than booked thanks to aerlingus' industrial action). Attempted a run on Friday and felt absolutely awful. Managed one solitary mile and decided that it was time to cop on. Did an hour on Saturday (a bit better, but had to stop once or twice) and 50 minutes on Sunday.
Traveled back on Sunday night with an overnight in Milan of all places. As a result was on the road early to complete the journey Monday morning. Have managed to find new accommodation quite close to work and spent the day trying to decide to attempt a session or not, as I was quite tired. But sometimes I find it's easier to do a session when tired rather than trying to do an easy run. In the end I went to the track and got the session done. My mojo seems to be back, even if my fitness isn't. Managed 16x400m in average of 79.5seconds with 70seconds recovery. Almost 2 seconds slower than the last time. The munster championships are now less than 2 weeks away so a good run is out of the question but I can try and make the best of the time I've left.
Always one to take the positive, I've done very little for the bones of a month now so hopefully now I can start rebuilding and won't need another break for the rest of the year... famous last words!
Did a recovery run this morning, struggled through 20 miserable minutes!
Monday: 16x400m in 79 seconds with 70 recovery (10 miles total)
Tueday: AM 2.6miles @8.21 HR123bpm
The difference this time was that I didn't even start well, but I had feared this would be the case and had reassured myself that as the weeks went by I'd get stronger as I recovered more from the marathon.
Started with with a 5.21 but it took more effort than I had hoped. Followed this with a 5.26 and then a 5.28. It was on the 4th effort I really started to struggle and ended up stopping after 2.5 laps (1K). Took a break and did 1x400m in just under 79 seconds and legs felt like lead.
Of course the logical thing to do here would be to rest and recover and have a steak and run easy for a few days. Instead I went on the lash with some colleagues (although I was at least the first to go home). But to make matters worse I didn't run again for almost a week, partly due to apathy and partly due to having to move, yet again. As I was in bad form due to the unplanned move I ended up writing off the week and became reacquainted with the various fast food joints around the town. I went home for the weekend on Thursday (a day earlier than booked thanks to aerlingus' industrial action). Attempted a run on Friday and felt absolutely awful. Managed one solitary mile and decided that it was time to cop on. Did an hour on Saturday (a bit better, but had to stop once or twice) and 50 minutes on Sunday.
Traveled back on Sunday night with an overnight in Milan of all places. As a result was on the road early to complete the journey Monday morning. Have managed to find new accommodation quite close to work and spent the day trying to decide to attempt a session or not, as I was quite tired. But sometimes I find it's easier to do a session when tired rather than trying to do an easy run. In the end I went to the track and got the session done. My mojo seems to be back, even if my fitness isn't. Managed 16x400m in average of 79.5seconds with 70seconds recovery. Almost 2 seconds slower than the last time. The munster championships are now less than 2 weeks away so a good run is out of the question but I can try and make the best of the time I've left.
Always one to take the positive, I've done very little for the bones of a month now so hopefully now I can start rebuilding and won't need another break for the rest of the year... famous last words!
Did a recovery run this morning, struggled through 20 miserable minutes!
Monday: 16x400m in 79 seconds with 70 recovery (10 miles total)
Tueday: AM 2.6miles @8.21 HR123bpm
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