Week ending 23rd February

Another Sid week. No plans for a long runs this week. With the berko half next week I wanted to cut the miles and work a little harder at shorter distances. Tuesday - hill interval. All session at 12kph. 5 min warm up, 5x3 mins at 5 degrees incline, with 2 mins recovery at 0 degrees, followed by 5 min at 5 degrees incline, and a 5 minute warm down. 5 miles Thursday - 10 miles at 7 mins a mile in 1h10 mins. Steady to tempo. Comfortable. Saturday - speed interval. 5 min warm up with 4x3 mins at 16kph, rest at 12kph, with 5 min warm down. 4.25 miles Sunday 10 miles. 5 out in 35 mins with 5 back in 32.45 for a good negative split 29.25 miles for the week, and some faster tempo and interval work. Some more shorter work during the week, next week before the berko half.

Week ending 16th February

A solid week. Tuesday - 6x3 mins, 5 mins warm up, 15k, 15.1k, 15.2k, 15.3k, 15.4k, 15.5k, 5 mins warm down. 5.75 miles. Friday - 30 mins cross training, with 2x3 mins at 16k, with chest, arms, core. 1.5 miles Saturday - 10k tempo at 13.3k in 45 mins, 6.25 miles. Felt it towards the end but was in the steady tempo range Sunday - 20 miles in 2.34' which is 7.43 minute miles. Steady first 14 miles with a hard 4 miles effort before an easier final 2 miles. 33.5 miles in total.

Week ending 9th February

After a great week last week comes a tired week...... Tuesday 4th - 6x3 interval like last week with intervals of 15.1, 15.2, 15.3, 15.4, 15.5 and 15.6. Took a couple of breaks during these as struggling to stick with it. Felt tight chested and ankle sore too. 5.75 miles Wednesday - quit after a mile into 10 miles at 13.7k or 7minute miles. Ankle sore and no interest. Made excuse on not wanting to injure myself and stopped. Did 30 minutes on the cross trainer instead. Ankle felt sore for rest of week, and in pain when foot put down in unusual positions..... Saturday - 4.15 miles, 15 mins at 12.8k and then 15 mins at 13.7k. Ankle sore to begin with and felt good by the end. Sunday 18.1 miles in 2h 18 mins. Steady effort with a 1.5 mile steady hill at 11 miles, and then 6.40 miles for the last two. Felt tired and legs sore by the end but overall pleasing. Some ankle soreness but pretty happy. 28 miles for the week. Disappointing to quit on a run, but keeping injury free and missing a run and a session is not the end of the world.

Week ending 2nd February

A good week. 36.5 miles completed and I have tired legs for it. Tuesday - interval run 5 mins w/up at 12k, 5x3 mins at 15k/12k, and then 1x5 mins at 15k, finished with 5 mins warm down at 12k for 5.75 miles Wednesday - 10 miles on the jogging machine in 1h10 mins which equates to 7 min miles at a steady/tempo effort. Saturday - same as Tuesday except the 5x3 mins at 15k, 15.1k, 15.2k, 15.3k, 15.4k, and then the last interval at 15.5k. Harder but good. 5.75 miles Sunday - 15 miles in 1h58 mins at just under 8 mins a mile. Steady effort, on tired legs. Longest run in quite some time. More of those needed. Similar week planned next week.