& it’s amazing how much better I feel mentally. Physically, I am needing a bit of a rest or a change, & I can’t wait until it’s all over…
Monday: rest day. Not difficult in the lovely sunshine. Did some yoga stretches in the garden, listening to the relaxing sounds of my cat’s enraged howling that another cat had dared to come within 5 metres of the house.
Tuesday: still sunny, but headed to the air-conditioned gym for a speed session. Kept the speed a bit more tempo-style & managed 12 reps of 250m, with 60 seconds recovery time & a short warmup and cooldown of about 1km each. Finished off with a bit of strength training, mostly back and arms to give the legs a break.
Wednesday: skipped the easy run again & went for a sports massage, which was niiiiiiice & found all the knots in my right calf that have been slowly improving since London. My calves have usually been fairly reliable so soreness & stiffness mid-race was unusual.
Thursday: 4 miles of speed work, outside when it got a bit cooler. The plan was to run at lunchtime but I was too hungry to only have a light lunch & running by the river can be tough when it’s hot.
It went well, with defined fast & slow kms.
Friday: strength session in the form of pole. Managed to get upside down for a bit, & more gracefully than last time I practiced, but my grip & core strength has deteriorated a bit & shoulder mounts just feel like pain. I’ll get there.
Saturday: was planning Drumchapel parkrun, but with the weather being a bit damp & drizzly, a flatter option seemed better to save my hamstrings. Good solid time on a moderate effort, & a nice steady run there & back covered almost 8 miles.
Sunday: A steady couple of miles with Cyclebox, later in the day than my usual Sunday run. Topped up the miles with another 3 miles on the treadmill, a good tempo pace all the way.
Total miles: 19.5. I hadn’t appreciated how much mileage the easy runs added. Skipping the midweek 6-8 milers, mostly due to time pressures, really brings the total distance down. I’ve replaced with strength sessions, sports massages or general rest, so that’s OK – I see the benefit of miles in the bank during the bulk of the training, but right now is about preventing fatigue.
Nutrition: interesting this week. I’ve been mostly vegetarian (mostly = not checking labels strictly, but all meals have been meat free). No particular reason, but I feel good for it anyway. Had a couple of alcoholic drinks midweek too, something I have been avoiding for the vast majority of the plan except that time at the end of March.
Feeling: good. A bit of pain in the right hip, not sure if it’s linked to running as I first started feeling it when sleeping on my right side, but now it aches after running too. Stretching sort of helps but it’s in the soft tissue around the hip bone, not the hip flexor itself, so it does feel a bit weird. Sore to the touch.
Friday’s pole session is still being felt all over my shoulders & triceps, but there’s less core stiffness than last week, so I must be re-learning how to use my core properly rather than relying on momentum & luck.
I’m working away for the first half of next week, so rather than trying to squeeze exercise sessions in, I will concentrate on good nutrition & sleep. It’s a shame because I am working in one of my favourite parts of London that has some awesome running routes, but I can’t fit in everything. The kit will come with me, of course, but if it doesn’t happen then I won’t stress.