A good solid week, of over 100km that also saw my first double - well kind of double. Lots of hill running and even a few hill sprints thrown in for good measure.
Monday 1st February: No run today. I still have a hard time running seven days a week, and sometimes I'm just lazy. I think this was one of those days. I was also feeling the effects of last weeks more intense training.
Tuesday 2nd February: 2.5X Morningside Hill Circuit. Why 2.5? Well, I had planned on doing 3 circuits but my legs were feeling like lead, still feeling the effects of Sundays long run. I also hadn't slept well the night before, so I called it quits midway through the third circuit. 17.9km
Wednesday 3rd February: Longboat club run on the Martin Goodman trail along Lake Ontario. 5 x 1 mile repeats at about 3:55/km with 2 minute recovery. Good workout, felt strong. 19.1km
Thursday 4th February: Easy run along the lakeshore to High Park and back along Bloor Street. Very easy run - legs still heavy from last night's workout. 13.7km
Friday 5th February Morning: Hill sprints 3 x 2 x 10sec on Centre Road hill in High Park, followed by the reminder of the Lydiard style circuit, for a total of three complete circuits. 4km warm up and cool down. That was a tough workout. 16.3km
Evening: Easy running while coaching longboat runners during hill session. 5km
Saturday 6th February: Longboat club run north and west of High Park. Included Morningside/Ellis hills for that extra hill workout. 9.3km
Sunday 7th February: Longboat Long Run over extended Boston Special route. I really think it would be hard to find a 30km route in Toronto with more hills. I don't know how many there are, but there are lots. While the overall pace was easy, we picked up the pace a little in the middle to average 4:40/km for about 5km. It was on a flat part. 32.6km
Week Total: 113.8
Year To Date Total: 545.5
This week felt much better than last week, perhaps an indication that my body is adapting to the mileage and hills. Of the six runs this week, four of them had significant hilly sections. I'm hoping this will build up good leg strength for the long haul. The real test of that will be towards the end of March during the Around the Bay 30km race that has a series of hills between 22 and 26km.
Subscribe to:
Post Comments (Atom)
Rog, very respectable. I just started my program as well, I will definitely contribute some notes but after the January marathon I am not as far into the program as you are although I doubt that I will be running 7 days a week, not even 6 I don't think. More on this soon, very well-done so far...
ReplyDelete