Another week of trying to get some structure back into my weekly running, oh how I miss 2014, 2015 and 2016 where I was doing 5-6 runs a week!
So first thing first, I need to look after my legs so after a very mixed run on Sunday where I did some intervals I rolled the legs Sunday night and headed out for the first of my early morning runs last week. Not particularly interesting as I choose to run out the Kilkenny Road and Back, its not a relaxing route as commuter traffic passes but I just wanted a simple out a back run.
Monday and Tuesday runs were just to settle back into some sort of sub 8:00min/mile pace comfortably.
For Wednesday I wanted a change and I wanted to get back to my normal running routes so I headed out for an 8mile loop which comes back by the new line, this is one of my favourite routes to run when the roads aren't busy. But, it's not to everyone's like as it involves a 3mile dead-straight stretch of road coming back to Callan.
One thing I need to work into my structure is interval work, I bloody hate doing it but every time I do it I always note an overall improvement in my pace and as I want to get the pace down to sub 7:00min/mile which I was regularly doing this time last year on the newline loop its something I just have to suck up and do.
Keeping that in mind that's exactly what I decided to do on Thursday morning and took a rest on Friday before finally doing a nice fast run on the same route as Wedneday.
All in all not a bad week to begin with!
Last weeks training was
Sunday: 3.16miles @ 9:23min/mile (Intervals and walking)
Monday: 5miles @ 7:52min/mile
Tuesday: 4miles @ 7:57min/mile
Wednesday: 8miles @ 7:49min/mile
Thursday: 2.33miles @ 9:07min/mile
Friday: Rest
Saturday: 8miles @ 7:23min/mile
Showing posts with label structure. Show all posts
Showing posts with label structure. Show all posts
Tuesday, February 4, 2020
Monday, January 27, 2020
Structure
Time for me to get some structure and shift the extra lbs from Christmas, so to focus the mind of creating this structure I have another race booked for 2020!
After 9 years I'm returning to the Cork City Marathon, Cork was my first marathon back in 2011 and in hindsight, I was ill-prepared for it as I barely did enough 20mile training runs before it so this time around I'm well capable of it.
I'll likely do several other races between now and then but nothing else is booked for now.
Last week started off well with a trail run around Slievenamon, then a handy recovery run on Monday with the dog. For Tuesday I had planned to get a lift into Kilkenny and then run the 13miles home but instead, I decided to head for an 8mile run. While out for the 8mile run I felt good so I changed my route and finished in 11miles instead.
On Wednesday I had planned on a short run with the dog but hadn't got time in the evening so it ended up being a rest but, Thursday morning was a very slow 2miler during which I found the legs very heavy. I had a visit booked with Sports Physio at Bodymend.ie as my legs haven't been feeling best (heavy) since the 27mile trail run two weeks back.
To cap things off on Saturday I had a few hours to kill so I opted for a long slow run on-road rather than a trail for a change. I headed up towards Co Tipperary and completed a large 17mile loop near Mullinahone.
More rest days then I would have liked but then I didn't want to overdo it after the physio visit.
Last weeks training was
Sunday: 12.44miles @ 12:37min/mile (Trail)
Monday: 2.42miles @ 8:45min/mile
Tuesday: 11.05mile @ 8:05min/mile
Wednesday: Rest
Thursday: 2.13miles @ 9:05min/mile
Friday: Rest
Saturday:17miles @ 12.03min/mile
After 9 years I'm returning to the Cork City Marathon, Cork was my first marathon back in 2011 and in hindsight, I was ill-prepared for it as I barely did enough 20mile training runs before it so this time around I'm well capable of it.
I'll likely do several other races between now and then but nothing else is booked for now.
Last week started off well with a trail run around Slievenamon, then a handy recovery run on Monday with the dog. For Tuesday I had planned to get a lift into Kilkenny and then run the 13miles home but instead, I decided to head for an 8mile run. While out for the 8mile run I felt good so I changed my route and finished in 11miles instead.
On Wednesday I had planned on a short run with the dog but hadn't got time in the evening so it ended up being a rest but, Thursday morning was a very slow 2miler during which I found the legs very heavy. I had a visit booked with Sports Physio at Bodymend.ie as my legs haven't been feeling best (heavy) since the 27mile trail run two weeks back.
To cap things off on Saturday I had a few hours to kill so I opted for a long slow run on-road rather than a trail for a change. I headed up towards Co Tipperary and completed a large 17mile loop near Mullinahone.
More rest days then I would have liked but then I didn't want to overdo it after the physio visit.
Last weeks training was
Sunday: 12.44miles @ 12:37min/mile (Trail)
Monday: 2.42miles @ 8:45min/mile
Tuesday: 11.05mile @ 8:05min/mile
Wednesday: Rest
Thursday: 2.13miles @ 9:05min/mile
Friday: Rest
Saturday:17miles @ 12.03min/mile
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