Week 12

Ups and downs, physically & mentally, but this week has seen a mileage peak and some good speedy runs as part of that. Didn’t quite split the mileage as the plan specified, but it all evened out by the end of the week.

 

Monday: Cyclebox for the cross-training day. Legs felt strong & weren’t burning during the cycling, which was good as I was hitting the levels each track. Left shoulder is still a little sore when boxing, which has also happened when shoulder pressing/push pressing/anything involving arms over the head. This niggle moved down my back over the next couple of days & was mostly fine when easy running, but I could feel it a bit when going faster. It seems to have resolved itself but back injuries scare me so I am keeping a close eye on it and stretching a lot.

Tuesday: 10x400m sprints with 2ish minutes recovery in between and a 1 mile warm up and cool down. Did this on the skillmill as my recovery time can be really variable and I don’t always want to faff around with the treadmill settings. Skillmill solved that, but 45 minutes of me being VERY LOUD in the middle of the gym was probably not ideal for the morning crowd. Worked for me, though, and the sprints were at a good pace.

Wednesday: Working in London, & the intention had been to hit up London Frontrunners for their Regent’s Park loop, as it’s my favourite run of theirs & my favourite social afterwards. The last few times I’ve been it has been too dark to take in the Primrose Hill views, so I wanted that. But circumstances happened & work was very busy & I would have struggled to fit everything in, so I moved rest day & went for dinner with my dad instead.

Pumpkin & sage gnocchi: nice work

I did get stressed again about changing the plan at last minute, but managed my expectations/got over myself quite quickly. Also made sure to turbo-charge rest day by having a very early night. Spending time with my loved ones was awesome too.

Thursday: 6 miles steady, & the impromptu rest gave me the energy for a bit of fartlek to keep it interesting. Needed the company & good chat of GFR to keep a decent steady pace, & it worked.

Friday: lovely rest Not a proper rest day, but kept the should-have-been-Wednesday’s 8 miles very easy. Ran home from work, with daylight & podcasts all the way, and I made it home before the rain started AND dinner was ready when I got home.

enjoying the lighter evenings too

Saturday: 7 miles, split into 4 miles easy & 3 miles of parkrun at race pace. Pleased with the parkrun time of 25:49 – it felt nicely challenging but not flat out, which bodes well for a sub-25 soon when I am less tired.

Sunday: The second of three 20 milers in this plan. Last time I did this it was livened up with a race as well as a hailstorm, but I was happy for this effort to be a steady plod and not feel too exhausted by it. Time on the feet is more important.

Apprehension for this distance sets in quick but the run turned out excellent, mostly because of the company and a good route through the Southside. I’ve not been very adventurous with running routes for various reasons so exploring some different bits of the city is always nice.

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team thumbs up

Kept a pretty good pace, slightly slower than what I wanted but there was a lot of rain & headwind so I’m knocking off a few minutes for that. Cake at the end, obviously:

Total miles: 45.6. I definitely have the energy for a 400 yard jog…

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On Sundays we run far

Nutrition: very good, even when travelling. Made aneffort this week to stay off the trash snacks, & it’s been good – lots of pasta and lots of protein. As always, prep is key.

I had no resolve when invited to Stack & Still, though I did choose the protein pancakes.

Exceptional pancakes

Feeling: good enough. Achy calf, shoulder & back at various stages of pretty much every run, but I stretched lots, slept well (although not always enough hours) & work was so busy that getting out & running was always a relief. Rooted to the sofa binge-watching Fleabag for a couple of evenings was good for resting too.

I got really down for a while on Wednesday when I wasn’t able to go for my planned run because of travelling for work, but was able to get through it OK. Being away from routine and home in a high mileage week isn’t good, but things improved. Mood swings are a bit too frequent at the moment, & tiredness is probably compounding it.

With 5 weeks to go, I also got new trainers. A few easy treadmill runs will be necessary to settle these in, but I am fairly brand-loyal & have never had any problems with Brooks.

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These are the updated version of my current shoes which have done nearly 500 miles. I like the colour the way these feel so I’m sticking with them. Great service at Run4it, as usual.

Next week is more speedwork and less mileage again, and fitting in more strength sessions will be good too. Meticulous planning is required.

One thought on “Week 12

  1. Pingback: Week before race week – Heather Runs London (& Edinburgh)

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