Monday – Rest. Should have been a club run, but I had a meal with work for someone’s leaving do instead.
Tuesday – Rest
Wednesday – 5.30 am C25k with my sister. 2 x 8 minutes running with 5 minutes walk in between (she smashed it!) I followed this with a yoga cool down. A video(Click here) on YouTube was recommended to me via #UkRunChat a while back, and I use it as much as I can now.
Thursday – Run club – 10 minutes warm up, 30 sec run at 90%, 1 min recovery, 45 sec run at 90%, 1 min recovery, 60 sec run at 90%, 1 min recovery, 45 sec run at 90%, 1 min recovery, 30 sec run at 90%, 2 min recovery. 10 minutes at 5k pace. 30 sec run at 90%, 1 min recovery, 45 sec run at 90%, 1 min recovery, 60 sec run at 90%, 1 min recovery.
My pacing was all over the place (just for a change!) The 10 minute at 5k pace was sold to us a 5 minutes and I set off way too fast – around 8.20mm! I think I ended at around 9.10 mm, so all too fast, which made the session VERY hard.
Friday – 5:30am C25K with my sister. 20 minute run, no walking. She nailed it, ran the entire 20 minutes at the first attempt.
Saturday – Rest
Sunday – 8am C25K with my sister. 5 minutes running, 3 minutes walking, 8 minutes running, 3 minutes walking, 5 minutes running. After this work out, I tried to complete a ‘long run’.
When I look back I haven’t really run anything continuously over 3 miles since London. I haven’t actually run on my own in a very long time either. So I set off on a familiar route, hoping to run a relaxed pace and see how far I could go. I managed 4.33 miles in 43:36! I learnt a few things on this run!
- I don’t really know what a relaxed pace is! I feel myself pushing most of the time.
- I have neglected ‘Long Runs’ and I shouldn’t have. I wanted to give up after 1.5 miles. It felt much tougher than I had hoped for!
- I almost found it a little boring running on my own. I didn’t take music either.
- I am in desperate need of a sports massage – everything hurts!
Hope everyone has had a good week. What have you been up too? Anyone race?