Loch Ness Week Eleven

Standard

On the plan:

Monday: Rest
Tuesday: 5M of relaxed fartlek
Wednesday: 6M easy @10min/mil
Thursday: 7M progression run starting at slower than 10:00min/mile and getting faster with last few min/mile sub 9 in approx 66min 1M jog
Friday: Rest
Saturday: parkrun
Sunday: 13M steady in approximately 2 hours (9:30min/mil-ish)

What I actually did:

Monday: cycled to work and back
Tuesday: cycled to work and back. Rested from running, too tired and my leg was a bit sore

Wednesday:  6M relaxed fartlek ave pace 9:09min/mil – slowest k 9:25min/mil (uphill) and fastest k 8:47min/mil – the last one home

Thursday:  cycled to work

Friday:  ran to work 4.75M tempo 8:49min/mil ave and cycled home via the physio

Saturday: 14.2M ave pace recorded at 10:19min/mil but actually faster than that – forgot to stop the garmin after parkrun #154! Roughly 8:45-9:15min/mil ave pace for first 10 miles then parkrun in 8:30ish, then a slow jog home.

Sunday:  Mr Charming’s LSR 5M at 9:29min/mil ave

I had a bit of trouble on last week’s LSR with my ankle hurting. My left side has been giving me niggles for a while and, like the sensible runner I am, I ignored it in the hope it’ll go away… I saw the physio on Friday who told me that a) it wasn’t a hamstring injury so I’m good to carry on and b) my left leg is a cm longer than my right, which could be indicative of a pelvic misalignment. Still, he gave me some good stretches and although I feel a bit battered and bruised, it should be fine by Loch Ness so long as I don’t overdo the training and get plenty of rest.

 

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Loch Ness Week Ten

Standard

On the plan:

Monday: Rest
Tuesday: 7M 1M jog then 8x800m at 10K speed 200m in 90 sec jog recoveries then 1M jog
Wednesday: 7M steady @9:30min/mil
Thursday: 5M – 1M jog then 3 M at marathon pace approx 27minutes then 1M jog (47 minutes)
Friday: Rest
Saturday: 3M easy approx 30 minutes
Sunday: 20M easy @10min/mil  approx 3hours 20 minutes (10min/mil)

What I actually did:

Monday: cycled to work and back. Efforts session in a massive thunderstorm which saw thunder, lightning, rain, hail, wind and sunshine!

8 x 800 efforts

Tuesday:  cycled to work and back

Wednesday:  cycled to work and back. 7.22M at 9:21min/mil pace on average

Thursday:  cycled to work and back. 4.91M @8:56min/mil on average (approx 44mins) – sweatshop run

Friday:  rest – even drove to work!

Saturday: 20.15M @ 9:37min/mil pace on average. Fuel was aptonia salted caramel gel at 5miles, Vanilla Bean Gu at 10 miles, half a salted caramel at about 15miles and  a couple of dextrose energy tablets.

LSR Sat

Sunday:  Mr Charming’s first LSR 4:58M @9:49min/mil

 

 

Loch Ness Week Nine

Standard

On the plan:

Monday: Rest
Tuesday: Rest
Wednesday:  7M alternating 10 and 9 minute min/mile each mile (approx 67 minutes)
Thursday:  7M 1M jog then 6x1000m at 10K pace (approx 5 mins) with 200m in 90 secs jog recoveries, then 1M jog
Friday: Rest
Saturday:parkrun followed by 8M easy – or 45 mins fartlek (approx 5M total)/
parkrun at 8min/mil then 8M at 10:00 min/mi
Sunday: Rest

What I actually did:

Monday:  Cycled to work and back
Tuesday: Legoland and back (driving not running!)

Wednesday:  Cycled to work and back

Thursday:  3.3M out and back in 28minutes before work

Friday:  Cycled to work and back. 40 lengths of the pool.
Saturday: 14M by 10am with parkrun near the end, and I forgot to start it after parkrun so it’s slightly short

LSR Sat
Sunday: Rest on the sofa!

 

 

Loch Ness Week Eight

Standard

On the plan:

Monday: Rest
Tuesday: 7M 1M jog, 4x1M or 1600m at 10K pace (approx 8mins fast) with 400m in 2mins 30sec jog recoveries, then 1M jog
Wednesday: 7M easy @10min/mil
Thursday: 7M progression run starting at slower than 10:00min/mile and getting faster with last few min/mile sub 9 in approx 60min 1M jog
Friday: Rest
Saturday:3M easy approx 30 minutes
Sunday: 17M in approx 2:42 (First 9M easy in 90 mins, last 8M at mrathon pace in 72mins)

What I actually did:

Monday: cycled to work and back
Tuesday: cycled to work and back.  5M – 3 x 1M efforts round Catton Park. Started the watch in cycle mode then couldn’t get the pacing right at all. Tough run.

Catton Park Efforts
Wednesday:  7M easy @9:35min/mil
Thursday: cycled to work and back.  6M progression run, not very steady but definitely sped up between the beginning and the end!

Progression Run
Friday:  Rest
Saturday: 3.1M easy – parkrun #152 in 29:44 and it was Norwich’s 4th birthday too. Happy birthday Norwich!
Sunday:  17M in approx 2:50. First 9ish miles at 9:30min/mil (ish) then next 5ish at 9min/mil (ish). Garmin battery died, ran out of water and energy and ran/walked/stumbled the last two-three miles. Very hot! Lessons learned: more than nuun water is needed on a hot LSR, charge thy garmin before (even if you don’t think it needs it)

 

LSR 2