After an easier recovery week, my legs were feeling fresh and ready to get back into tough training this week.
Mon: 6 Mile Tempo + Upper Body Weights.
Tues: 4 Mile Recovery
Weds: 8.32 Mile
Thurs: 4 Mile Intervals + 2.5 Mile Walk.
Friday: Active Rest Day 5 Mile Walk
Sat: Active Rest Day: 4 mile Walk
Sun: Longman Trail Race 19.7 miles + 5 mile walk.
Monday’s tempo run was a good one, my legs felt really fresh after an easier week even though this was my third day of running in a row. I did 1.5 miles slow to warm up, 3.5 at tempo, and 0.5 mile slow to cool down for 6 miles in 56 mins. I also started a new weights program The Fat Burn Revolution and did the upper body weights workout, it felt great to be lifting weights again. I didn’t carry this on throughout the week as I didn’t want to risk anything new before the race, so I started it properly yesterday.
Wednesday was the grimmest weather day, it hammered it down for the entire run and I was completely drenched. I can’t take my iPhone with me when it’s raining now, as it nearly broke last time due to condensation in the holder, so I had to guess my mileage. I ended up overshooting 8 miles, to 8.32 which wasn’t too bad. I’m getting used to running without music now as well.
Thursday’s interval run was my best run in a long time. I did 0.5 mile slow to warm up, 3 miles of alternating 1.30 mins fast, 2 mins slow recovery, and 0.5 mile jog to cool down. I ended up doing 4 miles in 36 mins which I was pleased at considering the slower sections. This was also my 6th day of running in a row, which I don’t usually do, but I wanted to have a few days off before the race at the weekend.
I did a fair amount of walking over the course of the week especially in Brighton on the weekend, which I think helped as an active recovery and meant my legs felt OK going into the race on Sunday. I’ve also been drinking loads of green juices and smoothies, which has really helped with recovery.
I was using Longman as a training run, so wanted to take it nice and slow, which was perfect as there was no other speed I could go on that course. It definitely did the job in terms of training, great to get a load of hill work in, and get used to running off road- it’s a totally different beast, as just trying to keep yourself upright is incredibly draining. I was pretty sore in the evening and had to do some yoga on Monday morning before I was good for anything, stairs are definitely not my friend right now.
This week will be very similar distance wise, aiming for the same runs and overall distance of 42 miles for the week. Just need to keep stretching and doing yoga to get my legs back to normal after the race!!