I feel like I’ve finally got back to some sense of normality this week! Running wise, it’s been a good one. I quite enjoy the structure of a formal training plan so I’m happy to have officially started training for Alloa.
I’m loosely following the FIRST training plan which is a lower mileage, higher intensity plan than some others. It only calls for 3 runs a week which suits me perfectly, and I like that every run has a clear purpose.
For my last half I followed the general structure of doing an interval, tempo and long run each week. I made good progress with that format so I’m hoping this time will be no different! Anyway, here’s what I got up to this week:
Monday: Personal training session
4x400m at 6:45 pace, with 2 minutes walking recovery
I did these at the gym as I’ve got new running shoes I wanted to try on the treadmill first. So, probably a slightly easier session than if I’d done them outside. I love doing interval repeats at under 7 minute mile pace though – makes me feel super speedy even if I am dying afterwards!
Wednesday: Personal training session
I had planned to do my tempo run on Thursday but it was pretty icy and I wasn’t confident in my ability to avoid falling on my arse, so I deferred that til Friday…
3 miles at 8:10 pace
This felt a bit harder than I would have liked, but it was freezing and dark, so not surprising that I wasn’t feeling my most energetic self! My left calf felt a wee bit tight towards the end so I got a good foam rolling sesh on the go once I got home.
Saturday: Long run
7 miles at 8:30 pace
In keeping with my goal of more tech-free running, I hardly looked at my watch during this run. Although, that may have more to do with me having my hands curled up tightly inside my sleeves… Think I may need to invest in some gloves!
I’m pretty pleased with how this week went, particularly Saturday’s long run. My legs were feeling surprisingly fresh come Sunday morning which I’m taking as a good sign!
I also made sure to refuel appropriately by baking, and eating large quantities of, a snickers themed cake for Ricky’s birthday. That’s how all the elites do it, right!?
How’s your training gone this week?