A strong week of training

Another week of training completed and the miles and effort is slowly going up.

This week's training went a bit like this:

  • Monday - 3 miles at recovery pace
  • Tuesday - 9 mile build up run
  • Wednesday - 4 miles recovery run
  • Thursday - Brisk 11 miles
  • Friday - Rest
  • Saturday - 6 miles easy
  • Sunday - 14 miles

I'll go in to a bit more detail about the Tuesday and Thursday session in a bit.

From a mental attitude point of view, this week has been pretty positive. I'm getting the sessions in, I'm hitting the paces that my coach is giving me and I'm not getting any niggles or injuries. That has to be a good thing right?

I've been using my new massage gun on my recovery or rest days too. I usually get a sports massage every 6 weeks but the person I have been seeing for the past few years has moved to Skye and I thought I'd see how the massage gun goes in comparison.

I'm using the the Ultra Recovery massage gun and no complaints this far. I've also got a discount code if you want 20% off a massage gun for yourself.

https://ultra-recovery.com/discount/SCOTTISHRUNNER

The discount comes off at checkout.

So my Tuesday and Thursday sessions were pretty big this week. Tuesday I did in the evening with a mate and Thursday I got done before work.

Tuesday starts with a 1.5 mile warm up and then straight in to 11 minutes at 6:39 min/mi pace, then straight in to another 11 minutes at 6:29 min/mi pace and finally it's in to the final 11 minutes but at 6:19 min/mi pace. We headed out towards the Cramond flag pole which is about 4.5 miles away from my house and it's a flat route, ideal for these sorts of runs. The only real issue is the wind. It's very rare you get to Cramond and you don't have some sort of wind to deal with.

On Tuesday the wind was on our back on the way out so we had to try and hit 6:19min/mi pace in to the wind. The key I find is to just stay relaxed. If you try and fight the wind you use up way too much energy and you run really tense. I just relaxed in to it and was really pleased to hit the target pace. My mate unfortunetly struggled a bit on the final 11 minutes but he still dug in and did a solid session. We then jogged home.

On Wednesday evening I hate the fear for the Thursday session. Could I hit the pace after Tuesdays session? Could I keep the pace for 9 miles before work? Only one way to find out.

Thursday, I got up early and headed out the door before 7am and got on with it. The session was 1 mile warm up then 9 miles at 6:49min/mi pace, 1 mile cool down.

This time I headed out the opposite direction to Tuesday and headed out to Portobello and had the wind in my face on the way out so that I could cruise home.

Target for the 9 miles was 6:54min/mi pace, I was closer to 6:45min/mi but it felt really comfortable so I just went with it. I know it won't always feel that easy! The fear on Wednesday night was not required!

Then today, I did 14 miles in the sun and now I'm enjoying a beer ourdoors in the evening sun while typing this up. Life could be a lot worse.

The only down side is that I've just had an email from the hotel we had booked for Manchester Marathon informing us that it's been taken over by the Government as a quarantine hotel until the end of October!! I now need to decide whether to get a refund, find a new hotel to stay in or let them relocate us.

What a pain in the arse!

Published on: 06 June 2021