Last week’s training:
Monday: 1 hour Crosstrainer, 10 min bike + legs and abs
Tuesday: 4x5min effort + warmup/cooldown, running total 9.6 km
Thursday: 11 km easy, pace 5:37
Saturday: 8 km tempo (4:30 pace) on the treadmill, 10 km in total, 15 min crosstrainer + legs
Sunday: 14 km easy, pace 5:38 + arms
Weekly running: 44.6 km
I have sort of established a pattern for my workouts, at least for now. On Monday I went to the gym after running both Saturday and Sunday. I am aware that my knee is still causing me trouble and I don’t want to run in 3 consecutive days for instance.
Sian was kind enough to let me run with her again which was nice as I love having running company. Tuesday evening was horrible weatherwise, I already mentioned it in my last post here but it got done. Sian had 4 x 5 mins hard on her schedule. I didn’t have a set plan for that day but I wanted to run a bit faster so I tagged along. I am very very bad at estimating my pace for intervals and have always ended up running the first ones too fast and dying at the end. So with this in mind I made the decision to really keep my pace controlled for the 5 minute segments and try and pick up pace with each one. The average pace for the 5min efforts were: 4:16, 4:13, 4:10, 4:12. So I did well until the last one. I’ll just blame the wind for the last rep 😀 I was happy that I managed to keep the pace relatively steady. I am not a fan of running in the dark on uneven roads so it was a bit more challenging to do these reps in rain, wind and dark but excuses aside I think they went okay. I didn’t feel as exhausted at the end as I did after my 500m repeats the previous week for instance.. and my pace wasn’t that much different so maybe I could’ve pushed harder. Next time 🙂
I went to Pilates again on Wednesday and just an easy run on Thursday. I am being very careful not to increase my kilometers per week more than about 10% at a time so I only increased my easy run by 1km. After Friday’s day off I tried tempo run on the treadmill. The aim was to do 7km but because the tempo felt okay I added an extra 1km. I was so happy with how 4:30 pace felt considering that before my half marathon last summer I did 10km in that pace and it was really hard. Obviously treadmill running is different and I can’t wait to do tempos outside but still, I was happy with that run.
Because of this extra 1km for tempo I decided to keep my Sunday “long” run at 14km like the previous week instead of increasing it to 15km as I had planned.. I am being very specific and careful and I really don’t know if couple of kilometers makes a difference but I hope my knee will reward me for it.. (my knee is aching as I’m writing this so I’m not too sure about that).
Overall I’m really happy with the week. My knee hardly hurt and both of my faster runs felt good and strong so looks like we’re making improvements 🙂 The only thing I should try and remember to do is more core work and strength training.. If I don’t do it at the gym I always “forget” at home. The other excuse is that most of this week’s runs were in the rain and when I get home I just want to shower and change into comfortable clothes and at that point I can’t be bothered to do the abs etc anymore.. If I did them straight after the run it’d be fine but no one wants to stay in wet clothes. Sorry abs, rain wins you lose.
Have a great rest of the week guys!