Week 8 of 17
Plan this week was capitalise on the running in Tenerife and make the most of the cooler weather. It sort of happened.
Monday – 6m loop of Caldecotte Lake at 7:39 average pace – Fresh back from holidays and nice to run without dissolving into a sweat pool within minutes.
Tuesday – 6:40 session. 6:50 pace for 4 miles – Third attempt at this club session. Should be one mile at 7min pace and three at 6:40min pace. Slowed at the end but managed fastest average of three attempts at 6:50 overall.
Wednesday – 9mile Tempo at 7:44 average – Felt fresh despite speed work the night before and managed best overall pace and longest distance (9.5miles) in a long while.
Thursday – Spin Class – 45 mins cross training to knacker the legs.
3x10min paced sections with 3 min recovery – 11miles at 8:11 average. Sluggish at first from the spin class but managed to get progressively quicker on the paced sections and held a decent overall pace. Good confidence builder as legs felt like jelly immediately after the bike. Have increasing sympathy for those triathlon people.
Friday – Failed gentle 10k attempt. 2.4m at 9:58 average. Ergh! Plan was a gentle early morning lap of Caldecotte with Bella. Pretty sure I overdid the training this week as I bonked horribly. Was sweating way too much after only a mile at a sedate pace, and after less than two miles felt awful and completely lacking in energy. Tried to push on a bit longer at a run/walk hoping it would pass before eventually binning it off and walking back with a confused dog in tow. Never felt so rough after so few miles before.
Saturday – Parkrun with Bella -3.1 miles at 7:11 pace – With a lot of DIY planned for the weekend I managed to sneak in a parkrun at Milton Keynes. Bella was raring to go and pulling on the lead, I was hoping to avoid a repeat of the previous day’s disaster.
At the countdown we set off and I experienced impressive levels of grip and acceleration on the muddy grass, entirely due to a four legged friend dragging me up the slope past all the better runners on the path. This was looking good if I could just keep up with her.
We were well up near the front and on for a great time. Then she decided to answer a call of nature. It’s fine, we’ve still got this. Up the zig zags and down the slope and we’re gaining lost places. Under the road and around the South lake and we’re running strong until a really exciting puddle comes into view and I get to stand and watch the flow of runners go past (again) as she explores every inch of the puddle. And the one next to it. They were really quite amazing puddles it seems. When we eventually get going we’re well back and despite the new improved MK route and flat finish can only manage a 22:30, over 30 seconds slower than last attempt. Will have words with the dog about getting her game face on!
Sunday – A ‘rest’ day digging up and relaying kitchen floor. My poor knees ache more than after an ultra.
Weekly total mileage – 36 miles. Picking up from the last two recovery weeks but need to concentrate on getting some weekend miles in.