.. and terrible things come out at this time of night...
HORRIBLE things...
so horrible, they hide behind the national flag
What: 6-7 miles fast bike.
Why: Recovering from foot injury.
Last hard: Yesterday - cycling in gale force winds, ow!
Last rest: Wednesday.
Comments
What: nothing, no I mean really, not a thing, I'm literally going to shut down my PC as soon as I finish typing this and head straight to bed.
Why: friday = day off
Last hard run: Thursday
Last rest day: today
What: 6 miles easy.
Why: More hill reps yesterday.
Last hard: Thursday.
Last rest: Wednesday.
Felt good last night being out in the wind – Changed my steady run to an Hours Fartlark – including ‘lamppost intervals’ hard efforts with recovers jogging back to the slower club runners etc – all in all an enjoyable session
What : (AM) Spinning session (PM) circuit training
Why : Recovery and Strength
Last Hard Day : Yesterday
Last Rest Day : Sunday
Over the week end I intend doing:
SATURDAY: long MTB ride
SUNDAY : Long easy run
Will
What : Squash (AM) already done, what a work out that was MHR 189 big time rally.
Followed by weights 2 sets on each body part very heavy reps 8.
(PM) 8km run steady on road
(PM LATER) 10K spinning, trying to get under 17 mins today.
Why: Coz im nuts!!!!
Last hard day: yesterdays spinning
Last rest day: mon, tues, wed due to slight ankle niggle.
Bed time. Zzzzzzzzzzzzzzzzzz
What : 6m steady
Why : Club night last night and kept up with one of the faster runners
Last Hard Day : Tuesday
Last Rest Day : Wednesday
and Saturday and Sunday are
Sat: Rest
Sun: 10 mile race
what: Planned Purposeful Pain-inducing Periodic Purgatory (aka treadmill intervals)
Why: I asked the question and therefore must suffer the consequences by putting into practice
last hard day: Tues
last rest day: Monday
weekend - sat = rest, sun = not sure, possibly read these websites that Drew, Achilles,MM refer to. How else will I get close to 40 min 10k by the end of next year. I think I'll try typing "muscular skeletal breakdown" into Google - alternatively I'll just look in the mirror.
enjoy folks
What: 10 miles steady
Why: Cos training programme sez so
Last hard day: Yesterday 'Out and back' with the 'back' into a north wind. Still faster on the back tho', hurrah!
LAst rest day: Saturday
Speedie - I feel strangely tired reading what you have plnned today ...
Why: easy day today
Last hard day: Wed - although quite stiff today from yesterdays weights
Last rest day: Mon
So...
What: Swim after work. If I'm really efficient, make the students work through their lunch break, and miss the traffic jams I may get to the gym in time for a Pilates class first. Fifteen minutes late and it will be power yoga (don't tell Benz, please) and if the timetable overruns I'll suffer the indignity of aqua-aerobics. I KNOW aqua-aerobics is great exercise and all that, but the word association that comes my to mind is "hydrotherapy".
Why: I like to have a swim on Friday evenings. It's an enforced rest day otherwise.
Last hard day: Yesterday. If 30 minutes of stepper intervals and a 1km swim is hard. Also RAN a bit - almost a mile (in instalments) of the walk to the gym. Ankle a bit sore and stiff at the time but no worse for it today. Dammit - maybe I could have done Cheddar after all.
Last rest day: Tuesday.
What: 4+M in lovely, lowering driving rain. No really, I'm developing a taste for it. Moderate to what passes as fast for me. Followed by 500m at what definitely passes for fast for me in the pool. Very happy with that. Particularly after a fast 7M in even wetter rain on Wednesday.
Hopefully my HR will be back to normal tomorrow for my 20 miler.
Why: Missed Wednesday and feeling guilty
Long-ish run tomorrow, shortened due to visit of my son....
Recovery run Sunday 4.5 miles then back to the old routine next week.
Snicks,
After the total embarrassment of Windsor, I'm trying to get back into some reasonable kind of shape again...
P*ss*ng down here as well - and the Beeb rainfall radar suggests it's going to carry on doing so.
What: 7+ miles steady - or a bit faster than that if I feel good.
Why: In short, if I'm going to manage my Helsby target time (84 mins), I need to get used to running faster for longer.
last hard day: Tue
last rest day: Thu
What: 10 miles steady
Why: because I could not face anything else in the deluge, bit of speed work though when I tried to run really fast past big puddles before sadistic motorists splashed me, failed needless to say.
Last hard: wednesday
Last rest: yesterday
When:Just
Why:Did speedwork yesterday and fancied something gentle.
Having not weight trained for a good while,it has taken me until today to recover from monday's session.The last four days have not been a bunch of laughs.
Walking like an extra from the 'Thriller' video.
I managed to loosen up with good pre-run warm ups.Funny that,running is fine but can't walk properly in between!
Why: I never do anything on Friday - however, didn't run last night because I was too tired from lack of sleep this week (due to lying awake coughing half the night). Slept really well last night (probably due to exhaustion!) so MAY run tonight - but I'm not promising anything!
Last hard: Goodness knows.
Last rest: Yesterday.
Why: carbo loading and hydrating for Cheddar tomorrow
Last hard: Saturday (15 miles, snorkel required
Last rest: Yesterday
What: Just come back from 10k in the pouring rain and biting wind, followed by crunches and press-ups.
Why: Two days rest due to pain in right leg. Seems to be okay now.
Last hard: Sunday
Last rest: yesterday
Just done 7.5 miles in lashing rain got absolutly soaked (t shirt and shorts) 20 mins stretching after then a red hot bath,
what could be better, luverly........
So feeling guilty did 6-6.5 mile fartlek.First two miles over fields,rest on roads
Why : speedwork
Last Rest: yesterday
Last hard: Wednesday
Oh and it p1ssed down continually again.
why : too tired and busy
last hard day : sunday's 10 miler
last rest day : monday, wednesday and thursday
week 1 of marathon training went good. week 2 has not really progressed. Still, hopefully a quiet weekend will help me to get out both days.
Why: it's raining
Last dry day: September (or so it feels).
Why: Did too much at circuits on Monday and for the first time ever have been unable to run for 3 days due to extreme muscle soreness.
Felt like I'd done a marathon! Sitting down was painful and trying to straighten out my leg even more painful.
Must have done about 300 steps ups fast and goodness knows how many lunges.
Never again! Just hope I've not blown my chance of a good time at Cheddar 1/2 tomorrow.
what - Xtrain
why - zillas gotta slight cold - didn't want to agravate it
last hard day - tuesday
last rest day - wednesday?
What: 5.6 miles easy
Why: Easy run
Last hard run: Wednesday
Last rest: 11 days...
Going to try and get out on the bike tommorrow, weather permitting
Gareth
Not brilliantly fast, but it was the wettest run I've had in ages - rain was a fine, v heavy drizzle much of the way round, huge puddles to skirt, too much traffic (some of which was driving through the puddles I thought deliberately), and the delights of the Village Road hill climb halfway round (almost exactly 800m long, ~150 ft up, done tonight in 3:46 - watch this space, it'll get better over time).
Didn't feel particularly drained afterwards either. So q pleased on balance.
Why: good excuse to get out of work at lunch time and test the new waterproof
Last hard day: Monday
Last rest day: yesterday