Last week was another great training week on my quest for a sub 2.00 hour half marathon in Cardiff.
On Monday I was still visiting home in Cardiff so I went out for a nice 4 mile jog to shake out the legs. It was roasting hot so I just did loops of a local park that was shady. I walked Nick’s dog Lola after this and then walked home. I was famished by the time we went home. As it was a bank holiday in the UK I went out to Cosmeston lakes with my family for a nice walk and picnic, then we had a lovely BBQ in the evening- BBQ plantain is the best!
We had a late flight home on Monday evening so I was not too happy when my alarm went off at 6am for the gym, especially as it was the dreaded legs day! I got the workout done and followed it with 20 mins of cycling. I walked to work and when I got there I found out I wasn’t even in that day- I had looked at the wrong weeks schedule-epic fail. So I walked home, lucky it’s only a 10 minute walk each way, and it was nice to get some fresh air, and I was very productive for the rest of the day anyway. I did some hip opening yoga in the evening to help my legs recover for the next day.
On Wednesday I did back/biceps LiveFit session and dreadmill intervals- I did 4 miles in 37 minutes, 5 min slow warm up jog, (30 secs x 10.5, 30 secs x 12.5, 30 secs x 9.5, repeat x 7), then (3 mins slow jog, 2 mins 11.5, repeat x 4) and a 5 mins cool down jog. This was fun to mix up the shorter intervals and longer ones, intervals are the only way I can get on a dreadmill, the time goes quick when I am messing around with the pace all the time, otherwise I just get bored.
Thursday I did a quick shoulders/abs LiveFit workout and then another recovery jog of just over 4 miles. My legs tend to be a little tight the day after intervals so this helps to loosen them up a little. I did hip opening yoga in the evening and it was pretty brutal, my hips were burning at times when I was holding poses for a while. Ouch.
I switched up my long run to Friday as I was working all weekend and had the day off on Friday. This was not ideal as I usually like to take a rest day before the long one, but it was good practice running on tired legs. I went out a bit later in the morning than usual, and got caught in the most outrageous humidity, I felt like I was drowning at times, the wind was really strong too which made it a battle. I took my Camelbak with a mix of coconut water and water, and had 2 Vega gels during the run to help me power through. I did just over 11 miles in 1.58 which was pretty much right on pace for my long slow one.
In the afternoon I did a LiveFit chest/triceps session which was my last workout of phase one of LiveFit, I skipped 2 leg workouts of the phase as I didn’t want to do two a week- I would probably be unable to walk at that point ha. I did some more hip opening yoga in the evening to help recovery.
Saturday was rest day hooray, although working a 9 hour shift on your feet all day is probably not the ideal rest day! I did some hip opening yoga- this is becoming an essential part of my routine and recovery!-in the evening to try and loosen my stiff legs for Sunday’s run.
I was up early on Sunday and out for my tempo run. It was the first run in ages that I had felt like Winter was on the way! I actually wore a t-shirt for the first time since Spring and there was a definite chill in the air. I ran a very very slow first mile, my legs were pretty tired, and then I ran 4 miles around 9.03-9.21 pace, I felt pretty good other than the heavy legs, I ran a slow final mile to cool down and bring it to 6 for the day in 58.30. Again I worked all day, and the weekend was super busy so I felt pretty drained by yesterday evening and just wanted to sit in silence in a dark room ha!
I’ve had a day off today and been quite productive so I’m back on good form. I started Phase 2 of LiveFit today- I’d say I’ll be pretty sore tomorrow! I am taking a set back week running where I drop my mileage pretty significantly to allow my legs a bit of rest and try and ward off any aches or pains. I’ve ordered new Asics GT 2000′s as my 2170′s are coming up to 500 miles on them since March. My knees are starting to hurt, and I think the cushioning is pretty much gone so I need the new ones to arrive asap!
How was your weekend?
How’s your training going if you training for anything right now?