Week 6 is a recovery week, so I dialled back the paces along with doing the prescribed lower mileage. This week also marked the end of the “endurance” mesocycle – the first phase of training is officially complete!
|Day||Book Plan||My Plan||Actual||Notes|
|Tuesday||8m General Aerobic (10 x 100m Strides)||8m General Aerobic (10 x 100m Strides)||8m General Aerobic (10 x 100m Strides)|
|Wednesday||5m Recovery||5m Recovery||5m Recovery|
|Thursday||8m General Aerobic||8m General Aerobic||8m General Aerobic Part 1 | Part 2|
|Saturday||4m Recovery||4m Recovery||parkrun|
|Sunday||12m Medium Long||12m Medium Long||12m Medium Long|
|Total Mileage||37m||37m||36m||10m reduction – nearly 25%|
I made a conscious decision to run the 8 mile General Aerobic with Strides at a slightly slower pace than I have been as this is intended as a recovery week. My legs were pretty much shot to smithereens after Sunday anyway, so this was quite easy to do! In spite of how my legs felt, I still managed a rapid set of strides, aside from the one which I got a bit lost on. See, I was in Exeter on a route I didn’t really know. it was pitch black and foggy as hell, and my head torch only really lit up about 2 feet in front of me as it just made the fog in the immediate vicinity glow rather than provide any tangible benefit! So when mid-stride I came across a bend/turn I wasn’t expecting, I had to make a not-so-rapid change in direction. Still a solid set.
I also kept my midweek 5 mile recovery run very easy too. I was in my home town and my club had a track session. I went down to the track and just ran laps for 5 miles shooting te breeze with Steve, and anyone else who would listen to my witterings!
Thursday’s 8 mile General Aerobic had to be done at lunchtime de to a complicated travel schedule this week. I ran around the local village at a reduced pace again.
We went to parkrun in Andover as both Jodie and I were having recovery runs, mine was meant to be 4 miles but as it was only a recovery I decided just to run parkrun rather than adding an extra mile. It was a very muddy course this week, and the buggy ended up with big clumps in the mud guards slowing us down!
I went out for Sunday’s 12 mile medium-long with the intention of keeping it nice and relaxed. It started out that way, mainly thanks to the mahoosive Micheldever Road climb (I’m the CR on that one, though it wasn’t today!). After that the weather started to turn a bit and it started raining. That made me very cold thanks to the vest I was wearing! My hands could hardly move so as I was putting my hand up to wave to other runners and cars who were giving me room on country lanes, I ended up putting my whole arm up, bending at the elbow! I ran a bit quicker to warm up!
Well I stayed the same weight this week. Not bad considering I’ve had a lot of work related travel which always makes it difficult for me to control what I eat. That and a larger than usual loss last week means I’m not concerned and still on track.
There’s usually little to report on a recovery week, but I noticed/thought about something on Saturday. My legs definitely felt a bit lethargic, in the same way they did in my first taper week for Manchester last year. The reason I thought about it was because that week last year I ran the Cardiff World Half Champs and felt the same way. That’s probably a good thing, that my body really was recovering, but on the other hand I need to step up my game for the next 5 weeks with some seriously tough threshold sessions!
Here’s my fitness trend chart. it looks as though the recovery week has served its purpose and brought me back to that centre-ground ready to push onwards and upwards!
Next week sees my first 20 miler of the campaign!
|Day||Book Plan||My Plan||Notes|
|Tuesday||10m (5m Lactate Threshold)||10m (5m Lactate Threshold)|
|Wednesday||4m Recovery||4m Recovery|
|Thursday||11m Medium-long||11m Medium-long|
|Saturday||7m General Aerobic (8 x 100m Strides)||7m General Aerobic (8 x 100m Strides)|
|Sunday||20m Long||20m Long|
|Total Mileage||52m||52m||6 mile increase compared to before MP and Recovery week. Big step up!|