This time last week was feeling very flat and struggling a bit, I ended up taking two days off of running Mon and Tues due to bad headaches continuing. Wed I woke up feeling great and really refreshed and the rest of the week continued in the same way.
Week in Summary 95.1k @4:34
Wed am 11.3k@4:46 Easy
pm 16.45km incl Yasso 800's 8*800m in 2:55 with 2:55 Recovery Jog between (550m) and warmup of 3.2km and cooldown of 3km. Was hoping to do 10* by unfortunately the lights at the oval I was running on never came on and so I had to settle for the 8 as I could barely see at the end. A much more successful foray than when I last ran with Epi back in January. Was very happy at the end of the session and confident that next time I can do 10* at same pace or quicker.
Thurs pm 10.55km@4:48 Easy
Fri am 7.33km@4:38
pm Tempo run of 11.27km@4:07 on slightly undulating course with cooldown and warmup 18km all up.
Sat am 10.37@4:53 Recovery/Easy
Sun pm 21.1km @4:24 Progression run on slightly undulating course, pace. 1st 7k@4:36,2nd7k@4:25,3rd 7k@4:13. Didn't have time to do Long run so instead decided to get in some quality running and did a Progression run with some at MP pace, felt great at the end and did my last km in 3.45 and felt great.
Very happy with how the week turned out, although I did deviate from my plan. Next week I'm planning on running everyday and will do another Yasso session as long as weather permits and will ensure I get a long run in on Sunday. Plans are still to run Freo Half in a fortnights time with a mini taper and practice the drinking on the run, would be very happy with a sub 1.26.
Subscribe to:
Post Comments (Atom)
8 comments:
Impressive 5 day week, does the Yasso seesion mean you're aiming for 2:55 :)
If my sore old body recovers, I'll come out and run the Half with you (or at least try to keep up)
Impressive week. The PM workouts after solid AM runs should bode well for a sub-3
Good week especially with 2 days off. Being able to run quality in the second half of the week more than made up for the extra day off.
McMillan reckons that Yasso 800s predicts about 5 minutes too fast for most marathoners so if that holds true, 2.55 is where you want to be for a sub 3hr but 2.50 reps would be even better.
I'm doing another Yasso session on Sept 22nd but you will be into your taper by then.
Testament to the power of rest! A great solid week should set you up nicely for the last phase of your training.
Thanks Guys.
Epi, I wish a 2.55 was possible, I'll be happy with 2:59:59. Would be great if you feel up to it to come and pace me for Freo Half.
Biscuitman, have read the same thing re the 5 minutes too fast, now if only running a marathon was that easy.
Other solid week Clown...no substitue for hard quality sessions. Hope to see you at the Freo half, pending how I go this week with my speed work.
Gunner
Looking good...not far now to Melbourne...and 2.55 might be a good target for you...I'd like to try those 800's...let me know time and venue, and I might try and come keep up for a couple of them...I'm not doing Freo Half, helping out for WAMC instead...
have my flights and acoomodation for Melbourne booked, my wife is doing the 5km walk too...
Hope you can identify the cause of the headaches, and eliminate it too...
Post a Comment