Oddly, 2 of my lowest mileage weeks despite the middle bit being the hardest batch of training I've ever done. I'm hoping I'll see the benefits later, but with several days now of elevated heart rate and a sore soleus that has forced a rest day today (Tuesday 26th) I'm wondering if it's just too risky to go all out on a training camp. Would I have got more benefit from 2 weeks of high mileage with some good quality tempo runs?
I have no regrets doing the camp as it was a great chance for some quality time with a coach and a fantastic holiday. Provided I bounce back quickly then it will all have had a benefit. Hopefully by tomorrow my leg will feel good and my pace and heart rate will be back to normal. After just 1 day's rest though my mileage will be low for the 3rd week in a row. I must not chase mileage, I must not chase mileage, I must not chase mileage, I must not...
| Monday 11th Sept | 4.7 miles | am: easy run 112bpm | |
| Tuesday | 9.9 miles | am: 4 easy pm: 5.9 offroad hilly club run | v pleased with pace. Splits: 7:45 7:47 7:45 7:15 7:14 HR splits: 116 131 137 142 144. More indication that I'm well on target (mara HR=145) |
| Wednesday | 4 miles | am: easy run |
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| Thursday | Rest | | Travel to Lanzarote |
| Friday | 10.2 miles | am: 5.5 miles offroad 118bpm pm: 4.7 miles track session | 8*400 off 30secs at 10k pace 1:42. Nailed it! Actually felt really easy. 10k pace probably a bit generous 1:42 1:42 1:43 1:43 1:42 1:44 1:41 1:40 |
| Saturday | 11 miles | am:3.5 easy 113bpm, pm: 7.5 miles tempo 2*15min off 2 mins | 10k race as tempo 2*15min off 2 mins. 43:59, 2nd woman. Rep 1 mile splits: 6:47 143bpm, 7:19 150bpm, 0:58 (6:48) 148bpm. Rep 2 mile splits: 6:46 145bpm, 7:20 149bpm, 0:56 (7:24) 149bpm |
| Sunday | 18 miles | 2:31 8:26/mile 121bpm | Club La Santa long run: 2 9 mile laps of hills and heat. Managed to pick up to marathon pace at end despite HR not being at MP. 8:42 110, 8:52 122, 9:33 121, 8:56 122, 7:20 118, 8:26 119, 8:57 120, 7:41 115, 8:42 118, 8:32 115, 9:05 121, 9:51 124, 8:21 124, 7:27 119, 8:08 130, 8:16 131, 7:24 126, 7:32 134 |
| Total | 57.8 miles | | |
| Monday 18th Sept | 5.5 miles | am: 3.5 easy pm: 2 miles hill session | 10 minutes of Kenyan hills - steady up and down at threshold pace |
| Tuesday | 16.3 miles | am 13.1 miles half mara pm: 3.2 miles v easy 109 bpm | HM: 1:40:47 135bpm 7:42/mile Club La Santa Half Marathon run at marathon effort. Hot and hilly - struggled to maintain marathon effort. Got lost turning up blind turns round lagoon. 3rd woman. 7:10 124, 7:33 133, 7:28 136, 8:10 141 (hill) 8:57 140, 7:54 136, 7:11 137, 8:07 138, 8:04 136, 7:32 133, 7:37 134, 8:13 136, 7:47 137 |
| Wednesday | 6.2 miles | am:3.2 easy pm 3 miles 8*200m max speed | 3 person paarlauf 5k race. Team won in 16:08. Very tough session! No HR data - Keith took our watches away!
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| Thursday | 6.7 miles | am: 6.7 easy offroad | ridge run - v hilly, beautiful views and Saharan conditions |
| Friday | Rest | | v tired - lost a night's sleep to travel |
| Saturday | Rest | | Still v tired - lots of sleep |
| Sunday | 9 miles | Easy run, stop start | Was going to be a 20-miler, but thought better of it, with HR a lot higher than it should have been |
| Total | 43.7 miles | | |
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