Nov 6th – Nov 12th
Mon: 40 min easy. Complete. 8.22km. https://www.strava.com/activities/10172203127
Tue: 15 min WU, 3k @ 4:10km pace (400m jog) 8 x 400 @ 85 (45), 15 min CD. Complete. Treadmill. 13km total. https://www.strava.com/activities/10176473550
Wed: 40 min easy. Complete. 8.50km. https://www.strava.com/activities/10184165037
Thur: 15 min WU, 3 x 10 min @ 4:05 km pace (60), 15 min CD. Complete. Treadmill. 14km total. https://www.strava.com/activities/10188395468
Fri: off
Sat: 15 min WU, 10 x 30 sec hills (easy jog back), 15 min CD. Complete. Reps at the Furry Glen. 10.08km. https://www.strava.com/activities/10200294447
Sun: 80 min Complete. 18km. Left hamstring a little sore. https://www.strava.com/activities/10204066212
This week was largely a rinse and repeat from last week. Both session were done on the treadmill, I did a hill session and then 80 minutes on Sunday.
The slight variations are in the Thursday session, 3 x 10 mins instead of 3 x 9 mins hills. Instead of 8 x 30 secs, this week was 10 x 30 secs. Instead of going to Khyber, I went to the Furry Glen. The reason for changing the hill was to try go up something a bit steeper as the very start of Khyber, while it is definitely a hill, the real pain of that climb comes after 300m’s and I’m not getting there in 30 seconds (is anyone!?). Furry Glen works for this and it was really enjoyable. These short, sharp sessions are great and you can immediately feel a tiredness, and maybe even a gain, after every rep.
While the hills felt good doing them and I had no issues after, I woke up with a slight feeling in my hamstring. It isn’t a pain and it’s not a discomfort, but I can feel the hamstring. Especially when I’m sitting down. I was able to run on Sunday and didn’t feel any pain or discomfort really during the run but I did feel like I was a little off balance from it. Although I felt pretty good during the run, and Barry and I were chatting the whole way around, my heart rate was pretty elevated for that sort of pace (159bpm average; 4:30m/km average). I can only conclude that this is still the anemia taking it’s toll on my soul but that coupled with a potentially soon to be sore hamstring, I will be very cautious next week. Perhaps the elliptical will displace many sentient beings that I consider friends and position itself as the best of them all.
Not so much a setback, but always annoying when the body isn’t feeling 100%. I am at the very beginning of a training block and the main goal is to get fit and strong so I am under no illusions about persevering through pain if it is going to be detrimental to the larger goals. Speaking of, Jingle Bells 5K is now less than 3 weeks and it will be good to have a little blow out and see where I am (hamstring depending, of course). I have also signed up to the Trim 10 Mile in February and a 5K in Seville a couple weeks after. Both races could be good shots to lower what are currently pretty soft PB’s, particularly the 10 mile which is 58:36, although I think I have gone faster than that when I ran my PB in the half.
Buckets of Rain 