As mentioned last week, due to the fact that I didn't run Sunday was able to do two 30k+ runs. With work being quite quiet this week, about to get full on and I am going to be travelling a bit, it was nice to be able to dedicate a lot of time to running this week, so hopefully will have some k's in the bank for some of the quieter weeks that may eventuate.
Also trying to make the most of being in the zone right at the moment, most of my runs were run quite a bit faster than intended, although haven't really done any proper speedwork as yet.
Update re shoes and orthotics, orthotics feeling good, Infiniti's now having heel resurfaced after another 90k, all being done for free at this stage so that's good, wonder whether it will last. In the meantime alternating between the Adistarts that have been returned,Adrenaline and Nimbuses that have had heels replaced previously.
Week in Summary 130.65k@4.42 10h15m
Mon pm 32.2k@4.44 Long run that was a bit quicker than expected. Didn't take any drinks with me which was a bit silly, wasn't sure where I was going to go and just made up the route as I went along so had a quick water stop at 18k and 24k and then stopped at home at 28k quickly to have half a bottle of powerade.
Tues pm 10.05k@5.04 Recovery run incl hills, was expecting to have been sore from yesterday but was actually feeling pretty good.
Wed pm 13.62k@4:24 Incl hills, Pace ended up being more of a tempo run than was intended as this wasn't the intention of the run but felt pretty good.
Thurs pm 10.2k@4:54 Recovery type run.
Upper body and legs weights session.
Fri pm 18.03k@4:30 Once again ran faster than intended in drizzling rain, ran mostly on the flat and on the paths.
Sat pm 10.55k@4:54 Recovery type run. Felt a bit of a twinge in the right knee so stopped on a couple of occasions to stretch .
Sun am 36k- made up of 33k@4.37 Ran mostly with Craig and on the flat and stopped quickly for toilet breaks and stretching, once again quicker that was expected but felt pretty comfortable.
3k@5.04 Cooldown
So extremely happy with the week as I'm feeling pretty good at the moment but mindful not to get to carried away. Next week will obviously be back to normal type of km's, fingers crossed it is not a bad one and I need to control the pace a little better.
Looking forward to running my first 10k in over a year at Lake Monger in a couple of weeks time and seeing what sort of time I can do without any proper speedwork.
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3 comments:
Good mileage, even if you doubled up on the long run. Depending on your plans you would do better by starting to do some regular speedwork.
With the base you have, you would get an immediate return.
Assuming they still need me, I'll be crewing at Lake Monger, so I'll most likely see you there.
Holy cow ! 130 km @ 4.42 av pace and 10 hrs of running...
A 3:05-3:10 Perth marathon looks very close now.
Great week! 10 hours worth is an excellent effort! Times are very nifty too. You are flying! way to go! What can you do after speedwork!???
The heel wear on your shoes does sound rather excessive!
Good idea to bank the K's when you can...
I hope to be at Lake Monger and the Half, and Perth marathon.
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