Just as a batsman, sometimes struggles towards the ton, the same applied to me this week with a battle in the 70's,80's and 90's. Great thing is the legs were pretty good for the week.
Week in Summary 102.22k@4:44
Mon am Recovery run 8k@5:00
Tues am Easy run in leadup to Intervals 7k@4:50
Tues pm Intervals 8.7k all up incl warmup of 2.1k@4:45,cooldown of 3k@5:00
Fairly easy session of only 3.6k in total, which was fantastic as I didn't want to push it to hard with leg, leg was quite sore early on but improved the further the session went on. Ran comfortably within myself and the session comprised 3.6k@3:20.
Can't remember exactly the recoveries but didn't take the 30 sec recovery between the 200's.
800m 168 sec
400 79 sec
400 75 sec
600 122 sec
600 122 sec
400 79 sec
200 36 sec
200 38 sec
Wed pm Easy 8.1k@4:56
Thurs No run, migraine in the arvo from back and shoulder.
Fri am :Massage that did wonders to the back,shoulder and legs.
11am Tempo Style run 12k@4:14 incl 2k warmup @4:24, 4k@3:58,1k@4:45,2k@3:54 and then cooldown of 3k@4:32. Pretty happy with run, although I know the need to increase the length of the harder efforts, pretty quick warmup and cooldown.
3pm run 9k@4:41 Bit quicker than planned considering the break but felt pretty good.
Sat 7am run : 7.3k@5:00 Struggled a bit with this one, came down from the high of yesterdays run and legs a bit sore.
6pm run : 7.4k@4:53 Felt a lot better than this mornings run and ran in the rain, which got a bit heavy at times, very enjoyable run.
Sun 7am run :27.6k@4:49 Humid morning with temps ranging from 24-27.5 deg with humidity bewteen 54 and 65. Ran around the river with Craig but just really struggled the whole way, the breathing felt out of whack but the legs felt good. Craig took off and did some impressive bursts at Marathon pace and then we met back at the cars where we grabbed another drink and then ran the last 3k together. Stopped and took about a 200m walk break at the 21k mark and was very happy when finished, need to take some TUP pills (Toughen Up Princess).
4 pm run 6.65k@4:53 Hot afternoon with temp ranging at 32 deg with humidity at 45.Wanted to get in some extra km's as a result of this mornings run and felt better than I did this morning. Ran with the skins ice top on and cap, still sweated like a pig but happy with how I'm feeling.
So overall pretty happy with the week as there have been a lot of positives but still probably a couple of weeks away from getting back to pre injury form. The next couple of weeks focus is turning the double runs per day into one longer run, I think this will do me the world of good from an endurance perspective. There will also be Intervals on Tuesdays and some running done at Marathon Pace.
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3 comments:
Good progress Rob.
Do you plan to continue doing doubles (two runs a day) for the weeks ahead? Or back to singles?
pretty excellent progress, on fasttrack back to very good form...
Happy to see you coming back from injury so well - sounded pretty serious at the time but you obviously managed it very well.
Just think: lesser mortals like me can't do 100+ when we're not injured.
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