It wasn’t a great finish last week. I got a bit too excited about increasing my mileage and seeing my fitness improve on my morning runs so I ran too much causing my achilles to become inflamed which forced me to rest the first few days during this week.
Note: ” = seconds and ‘ = minutes
Monday – Rest
Rest today with some slight limping, it didn’t feel good.
Tuesday – Rest
Another forced rest day although I did a little circuit at home which involved performing 2 sets of the following exercises:
- 40 mountain climbers (20 each leg)
- 20 cross back lunges (10 each leg)
- 40 half squats
- 10 push ups
- 20 crunches
- 10 jump squats
Wednesday – Weight Training
I decided I should be fine to do some weight training, but I de-loaded a bit, reducing the weight and sets. I did:
- 3 sets of 6 x 60 kg deadlifts
- 3 sets of 4 x 50 kg deep squats
- 3 sets of 10 pull ups
- 1 sets of 6 x 40 kg hanging cleans
- 1 sets of 3 x 30 kg snatch
- 15 leg pulls
Thursday – Easy Run
I tested the legs this morning and did a 5 km easy run in 25′ without any pain in my achilles which was encouraging!
Friday – Steady Run
This morning was an 8.1 km steady run in the morning coupled with 2 strides at the end taking 40’15”. I was glad to see I had no issues here either!
Saturday – Tempo Run
In the morning I did a 3.7 km jog warm up followed by some running drills before starting what I thought would be a run paced at around 4:10 min/km pace for 8 km. I was wrong. I got dragged around for 5 km at an average of 3:39 per km before deciding to drop off and finish my run at a steadier pace finishing 8 km in 31’42”. I then finished off with a 1.8 km jog cool down. It was certainly a bit of a shock to my body to run that for so long, but it felt good and I was glad that I had no issues with my achilles either!
Sunday – Long Run
Today I did a 13.2 km long run at 4:22 min/km average pace. I was planning on doing anywhere from 8 km up to 14 km based on how I was feeling in my achilles and since I had no problems, I went a bit further than expected!
Weekly Mileage: 40.8 km / 25.3 miles
How was your training this week?