Total Miles: 50 Miles
Average Pace: 8:27 min/mile
Longest Run: 12 miles – 24% of total
Speedwork: 4 miles – 8% of total
I’m back. My legs have returned. It took until Saturdays run but I’m feeling like I can get back into consistent miles again.
I don’t think I’ve quite got the balance back, the tail end of my week was pretty loaded but that’s just the way it went. I will try and split and scatter some shorter runs in my schedule going forwards.
Workout Of The Week – The Egg Sandwich
10mins Threshold (2mins) + 6×200 (200m)(2mins) + 10mins Threshold
(10miles including warm up and cool down)
“Something that comes in sixes?” – “EGGS!” shouts my wife in a fraction of a second. I tell you what, if Family Fortunes ever come knocking, she’s got it down.
That’s how the name of the workout came about and whilst it kind of makes sense here, written down, I’m pretty sure people at the track were scratching their heads and wondering when they were getting their sandwich rewards.
To make it tougher, I split each Threshold Effort into two 5 minute sections, with the 2nd half being faster.
The idea of the session was to run the final 10 minutes of the session at the same pace as you’d run the first 10 minutes. The 6×200’s in the middle are thrown in the middle to produce a bit of lactic acid making the final threshold a bit tougher. This final effort trains the body to clear the Lactic acid, returning it into the energy system, whilst running at a strong effort.
This is a particularly good training session for triathletes as the last effort mimics the feeling of running straight off the bike.
Thursday came along and I was in good mental shape to tackle the run/swim/run session again. I find I’ve got to be really psyched up to do this one otherwise none of it happens at all. I also have to really control my pace on the run to the pool knowing that its a good 3 hour training session. I took a slightly shorter route this week which meant 7 miles each way and just under a 1min negative split.
The swim was tough as always, Sprint intervals interspersed with recovery pull. I cramped up in my right foot in the final 25m all-outs and missed the final 100m or so. But overall, another good session.
Favourite Session of the Week
I got out on Saturday evening to do my long run. This week I’d targeted 12 miles @ 7:30min/mile but as it was a really sunny evening I thought I’d take it off road. I ran up and round Cissbury Ring and then off up Titch Hill to the farmers grave. I felt like all the tiredness disappeared from my legs during this run, I was able to let fly on the downhills and to really put some power down going up.
I knew I was on for a decent average pace which turned out to be 7:26min/mile with an elevation of 1366ft. Pleased as punch with that, and really pleased to have got out in the hills.
More of the same next week if all goes well.