We can throw here our up-to-date weekly runs.
In my way to Seville marathon, I have finished a terrible week. I ran some 10 miles yesterday with a quite fast group (10k=46min) and finished absolutely smashed. I intended to jog back home another 6 miles but had to walk the whole way back.
From Thu to Thu I am building up slowly and I guess I´d be able to do a 4-hour very flat marathon. This was it so far:
Thu. 2h30 easy run
Fr. nul
Sa. 20´+ 45´stretching
Su. a very hilly Half, 1h39
Mo. nul
Tu. 20´+ 45 stretching
We. 10 miles fast (or so) + 15´ cooldown jog
Thu. can´t move
Comments
Not a bad week but im constantly battling fatigue....
Thur - 6.4 mile very hilly road route - fast 41:20
Fri - 9 mile mildly hilly road route, with 9kg rucksack - steady 1:10
Sat - 6.4 mile hilly road route - fast 42:40
Sun - 25mile Moorland off road/marshy and hilly with 7Kg rucksack - steady 4:30
Mon - 10 mile flat road with Rucksack 4Kg - fast 1:07
Tue - 19 mile (flat for ten, hilly for 9) 2:27 4Kg rucksack
Wed - rest before race on Sat
Thur - rest before race on Sat
At the moment I'm planning:
Thur - 1hr swim at lunchtime.
Frid
- am -50min to 1hr road run
- pm - 1.5hrs gym and 45min swim
Sat - 1hr gym
(some sat long run 2-3hrs fells
Sun - 2hrs gym, 1hr swim
Mon
- am -1.5hrs road run
- pm - 1-2hrs martial arts training
Tues
- am - 45-1hr road run
- pm - 45min squash
Wed
- am -1.5hrs road run
- pm - 1-2hrs martial arts training
The only bit I've not done this week is the Thurs swim and Frid am run - I did 2 hrs in the gym instead and family have to come soemwhere, so the Saturday was an extra rest day! Having said that, I don't have a clear goal/ event at the moment. And I'm being flexible with myself, I can afford to be. Makes it fun.
The best, to jog across big avenues with almost no cars around. The worst, going to bed at 02.00 and waking up at 7.
But Seville plan goes on.
Thus...
We. rest
Thu. 1h mid tempo
Fri. massage, backbone workup
Sat. 32km, 3h muddy and soaked
Su. could´nt move
Mon. 1h uphill-downhill, gentle slope but 3500ft high
Tu. 20 min + usual stretching session
Fri. drive to Sevilla (5hour)
Sat. Jog to runners´ expo
Su. Sevilla Marathon.
... and counting. I´ll be out as the marathon is next sunday. You will hopefully have a report on Monday. We have planned a 4hour group, having some fun all the way.
Ive been off training for a week now with severe left knee problems. Went and saw an Osteopath yesterday and apparantly My tibia was out of position, all clicked back in place and hopefully I will be good to go again tonight!
Sevilla was flat, a 2800 field and sunny Sunday but fresh (min6C/max17C) conditions in the capital city of tapas, sevillanas and good life. Absent crowds compared to big EU races´ standards but clapping and cheering when folks realised "what was that bunch o´lads running ´ere".
I paced a couple for their 4hour tempo. Paced a marvellous and easy 2:00 at 13.1 and then picked up a bit. Both them finished 3:57 and really happy. I stopped to pick my supertwin trolley with the kids, and jogged and walked to finish within 4:12. That is, training had already ended some miles before. Then Sunday afternoon in terraces, sunbathing a bit and filling carbo (anyone knows if chocolate and whipped cream cake...?), plus 550km of driving home. Today I slept like a baby. Will keep posting for Madrid marathon shall be held next 25 April (and this is a BIG event).