Monday: strength session with Allan, & a further light gym session in the evening because you don’t let gym buddies down even if your training plan no longer matches theirs. Worked on some Olympic lift drills, which was good for me as I have been doing some different strength work in December & January & neglecting the oly a bit, but it leaves interesting bruises and sore spots.
Tuesday: 3 miles intervals. It was very icy & sleeting at 6:30am which put me right off outdoor running, so I went to the gym for a treadmill 6×400 again & it felt way better than last week. Only felt like I was flagging on the last repeat, & I’d increased the speed for that anyway so it would be over faster. By the time I finished it was full-on snow so I’m glad I didn’t try to run outside. Mini strength session in the evening.
Wednesday: rest day. Rescheduled from Friday because of work nonsense, but I was glad for it because of lifting DOMS too.
I’d had a half serious thought to get up at 6am and do 6 miles before work, but no: still icy & unpleasant outside, & I didn’t get home from work until very late. An early 6 miles would possibly have finished me off. Some press-ups before bed were in place of a proper strength session, & that was bad enough.
Thursday: Wednesday’s easy 6 miles got shoved to today instead. Milder weather, which is better, & I went with Frontrunners, which is always better. It was still a bit icy in places, but running in a group is good for spotting & warning. I did get told to ‘fucking smile’ by a drunk woman in Govan, but them’s the breaks.
Friday: 3 miles easy; so easy it was basically still a rest day. Another strength session too. Then haggis & mash. I love Burns Night.
Saturday: 7 miles, 3 (the parkrun miles) at 10km race pace. Nice but muddy and sweaty. Stats show me getting slower during the parkrun, which isn’t ideal but meh.
Sunday: 14 miles, & the first long run following a Saturday night out. It wasn’t a heavy night, but I have enjoyed my January hibernating too much. Running is way better with enough sleep and a quiet evening beforehand, not carb-loading on Staropramen & pizza. But it was a nice split of 4.5 miles with music, 4.5 miles with GFR, and 4.5 miles alone. The weather was absolutely beautiful and I tried to keep the pace as steady as possible.
I ended up running for 2 hours 15 minutes, which is fine as the long runs need to be super slow. The next few weeks, getting up to 17-18 miles, is a bit more of a psychological jump & always makes me feel more capable, but the thought of keeping it steady & being out for 2-3 hours is a bit grim, especially if the weather’s grim.
Total miles: 35. January’s total miles are already well over 100, more than December and November combined. I think I should probably be more tired?
Nutrition: good enough. Lots of prep because of being busy, & lots of work stress, which kills my appetite a bit. Not enough vegetables.
Feeling: OK. Work & life has been stressful, & running is mostly good for mental health but I occasionally get too caught up in negative thoughts & just go over the negatives repeatedly when I’m running and end up in a downwards spiral of doom. Lunchtime runs are good when I can fit them in & get away from work for a bit. All my longer runs have been with people, which helps that negative thought cycle a little.
My sleep could definitely be better, & I hope in a couple of weeks’ time I am just so shattered that the physical need to sleep overrides everything else going on in my brain.
Week 5 is, wonderfully, a bit of a deload. Mileage drops down a bit but the consistency of 5 runs a week remains. There will be an interval session and a tempo session if I’m feeling into it. Going to try and fit in all three strength sessions, giving me a good base for the increased distances that February will bring.