After the unexpected high of last week (pun intended), the second full week in St Moritz was geared towards introducing more faster paced running & slightly less volume. Having acclimatised quickly in the first few days I was confident of putting in another good week of training & making the time away really count.
Mon 21/8 – 13M Relaxed / 8M R
Tues – 20M R (single run day – recovery with a view!)
Weds – 18M Session / 7M Easy. Session of 4 x 8mins off 2mins, 6 x 3mins off 90secs. Felt really good for this session but did struggle to get my heart rate up to the the target %age however the pace was very encouraging!
Thurs – 17M R / 7M R
Fri – 21M Tempo. Progressive 5M efforts, increasing pace to ~ marathon pace. A nice out & back via Engadin Airport to La Punt (finish of a stage of this year’s Tour de Suisse) & back. Another run where the effort for pace felt good.
Sat – 21M R / 5M Steady. Damn, first niggle of the trip – vastus medialis VERY stiff for second run. On reflection this was probably caused by sudden trauma from an abrupt stop as I avoided another inconsiderate driver on finishing my morning run.
Sun – 3M R / 6M E. Planned session in the morning but a mile into the warm up I knew I needed to just jog round the lake & put some work into loosening the muscle. Felt better on my afternoon run but it will definitely be an easy & flat run in the morning.
Total 146M, still no cross training although ribs now feel as though I can start some core/strength work.
Another very good week of training in the bank where I really felt my fitness take a step up & generally forgot I wasn’t at sea level! Everything felt much closer to ‘normal’ & I really felt as though I dropped into a simple routine of ticking off each run.
Every run remains enjoyable here with the views constantly changing depending on the time of day, weather, route etc. Obviously with us all running 115 – 165mpw we’re not always over enthusiastic about the second run of the day but a few words of encouragement or a strong kaffee & we’re out the door making it count!
This time in four weeks Berlin will be done. My ‘run in’ with the Lakeland sheep was definitely a major set back in my marathon preparation but I’m looking forward to seeing how much fitness I have been able to gain from my first three weeks at altitude! No doubt living with an Olympic marathon runner & World Duathlon Champion will also have helped. First though it’s on with the last few days here before travelling back & racing the Wilne 10K next Sunday where as usual Rich has put together a quality field so there should be some fast times on the day – one of which I hope to be mine!