So here’s a recap about last week’s training:
Tuesday: “hills” on the treadmill, 8km in total, 20 min bike + legs and abs
Thursday: 10km easy run, pace: 5:40
Friday: 4*3*2*1 tempo run, 14km in total with warmups & dooldowns + abs
Sunday: 16km run, pace 5:50
Running total: 48km
I was meant to go to the gym on Monday but got an unexpected call for an interview that day which changed the plans for the day and I ended up skipping the gym.
On Tuesday I did “hill” training on the treadmill again. After a 20 min bike warmup and 1km running I did 10*2mins at 4% incline with 1min recovery at 0% incline in between with an average pace of 05:17. I started a bit slower and increased the pace towards the end. The workout felt good, it felt like there was effort and it wasn’t easy but it wasn’t too hard either.
On Wednesday I skipped pilates as I was preparing for a workshop I delivered that evening and I also knew that the instructor I really like wasn’t going to be there.
I had the second and third stages of that interview on Thursday but managed to run an easy 10km in between the interview times. What a great way to calm the nerves 😀
I did a tempo on Friday this week and tried a workout I read from Katju’s blog. It’s a 10k tempo but done in chunks of 4km, then 3km, then 2km, and then 1km. I’m not sure what the actual recovery in between should be but because it was my first time doing it I decided to do 2-3 min walking/stretching recovery. The first breaks ended up being longer because my Garmin lost satellites (don’t you hate when that happens!!) and I had to wait for it to record pace again. My aim was to run each set a little bit faster than the previous one. I aimed to do the first set around my normal tempo pace (4:30/km) and then each set couple of seconds faster. So I ended up doing the 4km at 4:30 pace on average, 3km set in 4:27 pace, 2km in 4:24 and the 1km in 4:16. It was a nice change for a normal tempo run and again the run was hard but not as hard as a normal 10km tempo would have felt like without the breaks. I averaged 4:25 for the 10km which is faster than I normally run tempos but of course the breaks in between helped. It wasn’t easy either, don’t get me wrong. Especially as I made the mistake of eating way too close to the run and the first 4km I could feel the stitches and my stomach not agreeing with that 😀
I was going to go to the gym on Saturday as I had already had an unplanned rest day for the week but my left calf started hurting completely out of nowhere while I was at work. It was a very weird pain, almost like a trapped nerve and it just got worse and worse towards the end of the day. So I decided to skip gym and just go home from work. I’ve had a similar calf pain before, I think few months ago and it came out of the blue then as well and disappeared the same way… both times not when I’ve been running but just without any obvious reason.
So Sunday morning I was going to try and trun 16km as my long run but decided to skip it because of the calf pain and also because I had a lot of uni work to do. I spent few hours in uni but then on my way home I got really annoyed about missing the run so I decided to go anyway. The weather was extreme and stormy and I wasn’t sure how my calf was going to behave (my knee wasn’t feeling great either) so I thought I’d just go and see how I feel not worrying if I can’t do 16km. Well, as you can imagine, once I was out there I really wanted to get the 16km done and despite my knee hurting and some niggling pain around my achilles and shins I did that 16km. It was stupid. Towards the end I was in serious knee pain so I knew I made a mistake. Surprisingly, my left calf wasn’t in pain at all but my knee was, and in general I didn’t feel great, probably because of the horrandeous weather as well.
I got my 16km done, longest since the injury and marathon in October but I should’ve cut it shorter. Stubborness is not the greatest of qualities.
As I’m writing this I am in serious shin pain (this time right leg) so I guess I overdid something last week and I’m paying for it now.
Oh well, fingers crossed my niggles will go away as quickly as they came.
Hope you’ve been able to run injury and niggle free this week.
P.S. Sorry about the lack of photos, I didn’t take my phone on any of my runs this week. Either because it rained too much or because I just wanted to run and not have the urge to take photos 😀
P.P.S. I got the job in case you were wondering 🙂