Counting last week as the start of my Berlin build up it felt good to be back approaching my normal routine. There’s no harm in change & I’m not obsessive about any one aspect of my training but over a period of several weeks there are certain things I know I need to do in order to get the best fitness gains – most of those were back last week, & the others will fall into place over the next couple of weeks.
Mon 12/6 – 5M E / 7M Relaxed
Tues – 5M R / XT (session pushed back to Weds am after v long day sitting in meetings)
Weds – 8M Inc Session of 5 x 1M off 90secs / 10M + XT. Considering the session started at 4.30am & I used rolling roads I was content with an average of 4:55 this morning!
Thurs – 7M R / 8M R
Fri – 4M shakeout & strides / 15M Inc Notts 10. 3rd, 51:59. Raced well, times were awful due to wind.
Sat – 10M R / 6M R
Sun – 18M E
Total 103M, 3hrs XT
With a lot happening at work this week was busy generally & from Tuesday afternoon I was counting down to the weekend & being able to kick back & relax (relatively speaking!) but alas that never happened!
Wednesday went well all things considered & I was comfortable with moving it from Tuesday believing it still left me enough time to freshen up for a decent hit-out at Notts 10 on Friday. It was a nice warm evening, but unfortunately Holme Pierrepont was as windy as ever! Although I know I’m not in sub 50 shape ATM, I am getting fitter day by day & felt good so decided to jump on the back of the lead group & roll with it early on. We all drifted off the 4:55/mile pace from 4 miles, at which point Kev & Ali pushed on & suddenly the group broke up! They gradually moved away & it took a big effort as we turned into the wind for the final time for the 7th mile to get back with Ben. I did find a second wind as we turned back on the main road & felt I could pick up the pace a little so pressed on for the last couple of miles & just dipped inside 52 minutes (51:59!), which given how hard I was working was irrelevant on the day in those conditions. I raced well & finished strong, with some quality athletes following me in.
Overall another good week of training, just tipping over 100 miles which is where I’ll be for the next few weeks.
People have asked how I find the cross training fits with the volume of running I do & I wanted to clarify what my cross training involves. As I seek general fitness – & given my pathetic metabolism usually some weight loss – I include a decent amount of additional time cycling or on the ski machine. However as I move into focussed training, & particularly as the mileage get upwards of 100mpw I drop this to a nominal amount that I use to just flush the legs out &/or warm up. The time is then spent on core & strength, & almost all is mat & body weight work as maintenance. If I so much as look at lifting a weight I put on muscle mass which I certainly don’t need! So the hours may look a lot but the reality is a lot of it is spent lay down waving a leg in the air keeping the key muscles active.
Next week – two races & more details on how the Berlin plan is starting to take shape. Enjoy the sunshine!