Monday I started with a stretching and rollering session. I had then planned a reps session but Dexter is still here so that changed to a gentle run round the block. Probably for the best since I am still not completely clear of the cold I had over the weekend.
In the evening I went to swim training and actually felt pretty good. Turns are definitely improving but are still pretty inconsistent. I am now confident enough to try them when there are other people turning just ahead and behind, and even when there are other people waiting at the ends. When I do have a bad one I can still recover from it fairly quickly.
Tuesday I had trouble with my yoga session. I am not big on all the hippie nonsense that has been wrapped up into yoga, but I do understand that like any other exercise there is a psychological component to it. If you aren't able to focus and concentrate on what you are doing then it is going to be more difficult. I think the stress of being out of work is starting to get to me so I was struggling to pay attention to what I was doing and that made the session a lot harder than usual.
Since I am going to Elgin from Thursday and racing the 10km on Sunday this was my only chance to get a bike ride in this week. I knew I wasn't going to do a 50 mile solo ride so instead I planned to put in a decent hour and a half with some climbing an some faster sections in it and get some miles in for the week.
Wednesday was a yoga session and a steady run on a new route. Yoga went much better, as I was able to switch off everything else for half an hour.
Thursday I woke up with a muscle spasm in my lower back which was causing a pain in my glutes. I decided to skip my light weights and core sessions that I had planned for the morning. In the afternoon we travelled through to Elgin for a long weekend and in the evening I went to train with the junior section of my original running club. It was great to be getting a chance to pass on some coaching knowledge to the junior athletes and the other coaches. It was also interesting to feel the difference trying to go flat-out-sprint fast compared to the running-effort fast that I have been doing for the last 7 or so years. I am considering re-gearing some of my rep sessions to this sort of speed work, just for the variety.
Friday I was paying a price for using muscles that haven't had a proper workout for years. Our plan for the day was to take an easy day and go to Inverness for a day of tourism and shopping. It was by far the most enjoyable day I have had in a long time. Possibly still high on endorphins from sprinting the night before and the nostalgia of 20 years ago.
Saturday I started with a yoga and stretching session. I was still suffering a little from Thursday night's sprinting session but everything was easing off nicely. I had planned a short jog as well but decided to stay with a second rest day instead.
Sunday was Elgin 10k which will get its own race report.
Overall this was another good week. Light on the bike miles but I am ahead anyway, light on the extra sessions. But lots of running and a couple of good lessons learned. I can run a lot faster, and that is fun and I can race faster but that is hard.
Target totals - Swim 1.4 miles. Bike 50.0 miles. Run 13.0 miles. 2 short core, 1 short light weights and 2 short stretching sessions. 60 mins of yoga.
Monday - Stretching session.
Easy run 4.1 miles in 38 mins.
Swim with TPT 2,200m in 53 mins.
Tuesday - Yoga session 30 mins.
Easy ride 23.0 miles in 1 hour 32 mins.
Wednesday - Yoga session 30 mins.
Run 5.2 miles in 45 mins.
Friday - Rest day.
Saturday - Yoga session 25 mins.
Sunday - Stretching session.
Warm-up run 1 mile in 9 mins.
Race - Elgin 10k 42:19.
Actuals - Swim 1.4 miles (2,200 m). Bike 23.0 miles. Run 20.2 miles. 0 short core, 0 short light weights and 2 short stretching sessions. 85 mins of yoga.
Cumulative (Cumulative target)
S 18.8 (17.8), B 702.2 (680.0), R 192.5 (178.1).
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