Last week’s training was pretty hard. I knew it was going to be hard again this week. So far I’ve been seeing improvements in my running and I’ve been feeling strong so it’s all very motivating to me!
Note: ” = seconds and ‘ = minutes
Monday – Steady Run
I did a quick steady run this morning covering 8.6 km in 40’16”.
In the afternoon, I did a little run with 6 x 10″ sprints, totalling 5.2 km in distance run including my warm up and cool down.
Tuesday – Track Session
In the evening I did a 3.2 km jog warm up before doing some running drills heading onto the track. The session was 2 sets of 2k, 1k, 1k with about 75″ recovery. However, I struggled to hang on to Ed Blythman, Harry Brodie and Alfred Yabsley so my reps were cut short. In the end I did:
- 2,000m – 6’42”
- 700m – 2’11”
- 800m – 2’28”
- 1,000m – 3’17”
- 800m – 2’33”
- 800m – 2’31”
It was a real struggle for me and I just grinded through the session so I could get it done. It was painful and I was struggling to breathe mid rep due to phloem accumulating at the back of my throat.
After the session I did a 2.7 km jog cool down.
Wednesday – Steady Run & Weight Training
Before work, I ran 9.1 km in 41’37”. After work I went to the gym to do:
- 3 sets of 4 x 50kg deep squats
- 20 x 60kg half squats
- 6 x 80kg half squats
- 5 sets of 10 pull ups
- 10 x 30kg hanging cleans
- 2 sets of 6 x 40 kg hanging cleans
- 3 x 45kg hanging cleans
- 2 sets of 3 x 32.5 kg snatch
- 45 leg pulls per leg
- 5 sets of 5 x 70 kg deadlifts
I actually felt pretty good at the gym which was surprising for me!
Thursday – Long Run
In the evening I did a 3.3 km jog warm up before doing a 16 km long run. I did my long run today with Jamie Webster and Alex Alston, doing 10 miles / 16 km in 67’30” which was pretty good! We were hit with more horrible rain which was frustrating. I’m just waiting for this terrible weather to stop right now!
Friday – Rest
No running today, just resting.
Saturday – Sprints & Low End Tempo
In the morning I started off with 4 x 10″ sprints with about 2′ walk recovery before meeting up with a friend to do a low end 8 km tempo run where we averaged 3’58” per km. My legs felt more tired than I realised and it must’ve been from the harder long run I did on Thursday. We then did a steady 2.6 km jog cool down.
Sunday – 3 Mile Christmas Handicap
Each year, every Sunday before Christmas, Bedford & County AC hold a Christmas handicap 3 mile race where the slower runners start first and the faster runners start later on. Everyone brings a wrapped prize worth at least £7 and we race around the embankment wearing fake moustaches (optional). We then pick which wrapped present/prize we want in the order that we finished.
I did a 3.3 km jog warm up and for the race I ran 16’30” for 3 miles (can’t remember where I finished), but it was good fun. I finished off with a 3.3 km jog cool down and for my prize I got a box of chocolates in a polar bear tin!
Weekly Mileage: 78.5 km / 48.7 miles
How was your training this week?