Again, I am not great lately at keeping the training record up to date. It has been a few weeks, so for guidance I figure I better write something down.
Things have been improving really only in the last ten days or so. Up to then, I was still vey much in the leading to run again phase. But I can notice a little zip coming back again, relative as it is to a very poor base line, but encouraging nonetheless less. The weekly mileage is around 40 again, which is where I am happy with for this stage. Once I get comfortable there, I will start increasing the intensity with some speed and tempo sessions, and then gradually push out to 50 by probably end of March, but that is a while yet. Last post was 21st Jan so since then:
22/01 - 10 miles at 7:11 pace. Encouraged by that, felt solid by not overly hard, but I had no run the day previously.
23/01 - 6 miles recovery run, 8:01 pace. Felt really tough after the day before, mileage done but might have been better with a rest day, suffered all the way.
24/01 - 4 miles, easy again, pushed for time due real life, I would have liked 6 but still tough enough at 7:51 pace.
25/01 - 6 miles. Two easy warmup, 7:44, 7:43, then two mile tempo at a tough but comfortable feel pace: 6:30, 6:20. Two miles cool down, 7:49, 8:01. Very happy with how the two fast miles felt.
26/01 - 5 miles, two easy, one at 6:57, two easy again, 7:22 average.
27/01 - rest day
28/01 - 11 miles. 7:37 average (approximately) battery died for the last two miles. Again, a faster pace run which was comfortable given the rest day previously.
29/01 - rest day
30/01 - Speed training with Gary. Only six miles for the session, but a great workout. 1 mile warmup, then a mix of distances at various paces, with the fastest mile at 6:04, 6:41 average.
31/01 - 6 mile recovery run at 8:06 average.
01/02 - 6 miles, two easy warmup, two mile tempo at 6:41 avg, two mile easy cooldown.
02/02 - 6 miles easy at 7:38
03/02 - 8 miles easy at 7:39
04/02 - Gym session with the eldest, 3 miles treadmill, 7:10 avg.
05/02 - 8 miles easy 7:32
06/02 - speed training. One mile warmup then into a 35 minute tempo. 6:28, 6:21, 6:32, 6:26, 6:32, and a .2 to finish a 10k in 40:21. Very happy with that, if I had started with the faster pace for the warmup mile I would have a sub 40 10k, albeit on a track, but it is definitely the first time in avert long time I could hold a faster pace for more than 2 miles.
07/02 - rest day. Quite stiff after the hard effort the day before, so rest to recover.
08/01 - tempo day again. Two easy miles, then 3x1 mile repeats. 6:13, 6:12, 6:18. Two easy miles home, and a good quality session under the belt again.
09/01 - easy 8 miles at 8:00. I has thought I might run this session a bit faster, but I definitely felt the effort of the fast miles in the legs, and much of this one was a struggle.
10/02 - rest day, needed after the tire effort the day before.
11/02 - 11 miles at 7:25. I had forgotten that I had recently run this one harder just two weeks earlier, and probably was a bit conservative. A strong blustery wind on the way out,many a snow shower on the way back didn't help!
