Hi all,
This is going to be a short recap for the week. Tomorrow (the usual day of writing these recaps) I fly to Palma on business so I'm going to write this now.
Tuesday
Type: Continuous Hills
Time and Distance: 49 mins 33 secs, 11.8 km.
Detail: 1.1 km warm up. 3 sets of 4 hill reps (400m up, 400m down) with 2 mins recovery. First set was 12:35, second set was 13:00, third set was 12:58. 1.1 km cool down.
Thursday
Type: Intervals
Time and Distance: 45 mins, 8.55 km.
Detail: 15 mins warm up at 10.5 km/h pace. 4 x 800m at 15.7, 16.0, 16.3, 16.5 km/h pace with 3 mins recovery at 8.0 km/h pace. 6 mins cool down at 10.5 km/h pace.
Total Weekly Distance: 20.35 km.
Comments: A poor week in terms of quantity, but hopefully not in terms of quality. Continuous hill session and intervals have been upped or modified a notch but I had to cut the long run out as I'm going to be flat out this weekend, plus the Copenhagen marathon is next weekend, so I'm intending to enter this event as fresh as possible. Like Rotterdam, I'm going to take the event easy, and hopefully recover as quickly as possible.
Improvements: I'm going to take it easy in the coming week to be fresh for Copenhagen. I'll still do a continuous hill session and an easier run. There is my normal running route I did in Palma that incorporated an uphill climb, which is going to be great for my continuous hill session. Plus I know what sort of time I can get on this run, so if I better it this time round I know I've gotten fitter since the last time I ran it.
I've checked the running calendar and there is only 19 more weeks to the Berlin marathon, which is the event I'm targeting for sub-3 hours. Time really does move fast! There's also 3 more weeks till the start of my 16 week training programme designed by the FP Run Club, so I'm really eager to start training according to a plan designed by the experts. I'm also eager to see how difficult it can get, just to see if I'll handle the rigours of their training plan!
I had a sports massage last night, and I have to say it was okay, if a little disappointing. It didn't hurt as much as I had expected, which is good as I have no injuries or niggles to worry about. Plus it seems my legs are in great shape. However I wonder if the masseuse could have gone a little harder - obviously she doesn't want to give me huge amounts of pain brought on by her elbows and knuckles.
My separate entry on running form and technique will have to come in a later post, sorry. I've been too busy this week on other things, so I will visit this section in future. Don't miss it.
Cheers!
Aaron
