Week 6 of training finally saw spring making an appearance in London! I did my first hill session and me, Orsi and Sam ran the Milton Keynes Half Marathon yesterday! All in all a good week. Here’s the breakdown.
Tuesday: 5 miles (1M jog + 8 x 90 seconds uphill + jog back + 1M jog) + weight training
Actual: 3.6 miles (1M jog + 8 x 90 seconds uphill + walk back + 0.7M jog) in 45:18 + weight training
Wednesday: 5 miles slow (57 min)
Actual : 5 miles in 53:55
Thursday: 5 miles (1M jog + 3M brisk (27 min) + 1M jog) + weight training
Actual: 3.2 miles in 30:48 + weight training
Saturday: 1000 m swim
Sunday: Slow Half-Marathon (Milton Keynes) (max 2h 20min)
Actual: Milton Keynes Half Marathon in 2:16:50
The Tuesday run was my first hill session, and living on top of a hill, I had plenty of slopes to choose from! I may have chosen a slightly steeper than average incline, judging by my total distance covered compared to the 5 miles I should have done. I can only assume that I didn’t go as fast up the hill as I was supposed to (although I did go as fast as I could), and then to spare my knees I walk down rather than jogged. I finished with weighted squats in the gym, and my glutes and quads were killing my for the next three days!
Wednesday was pretty non-exciting with a casual 5 miler. I felt good and the run helped me loosen up those tight glutes a bit. After both Tuesday and Wednesday I did lengthy stretching sessions. Friday is when spring hit London in full force! I was running home from work (doing my Thursday run) having only packed a long sleeve thermal top that morning. I realised quickly that I was not going to make it 5 miles, so decide to do the 3 middle miles as quickly as I could. I was massively over heated and stopped just by Peckam Rye, having finished my 3 miles (albeit not as fast as planned). The slow walk up the Rye back home coooled me down and let me enjoy the beautiful views!
Our usual Saturday swim was disrupted by a burst water main in the area. Most of SE23 had no running water for the majority of the day (us included) and so the pool was off limits. Instead, I took the opportunity to just chill and rest in preparation for the Sunday Half.
Learning from my heat mistake on Friday, Sunday was shorts and t-shirt for the race. Me and Orsi ran together and kept a steady and consistent pace throughout. There was some overheating in the last two miles, and the killer hill strategically placed at 12.5 miles almost saw us calling it quits. But we powered through, and got another 13.1 miles in the bank. I’ll let Orsi tell you about the face wipe incident afterwards…
And of course there was the standard post race recovery beer!
Here’s this week’s plan:
Tuesday: 6 miles (1M jog + 9 x 400, with 1min 30sec recovery + 1M jog) + weight training
Wednesday: 6 miles slow (70 min)
Thursday: 6 miles steady (62 min) + weight training
Saturday: 1000 m swim
Sunday: 14 miles slow (max 2h 25min)