My body seems to have recovered after the EcoTrail race because this week was great! I took some opportunities to run longer but easier, and finished the week with a massive confidence-boosting session. Feeling pumped and excited for all the marathon fun-times coming up soon.
Expected: Strength (upper)
Actual: My gym routine is starting to get boring and I really need to switch it up.
Expected: Adidas Runners 7km fast
Actual: There was no fast 7km group, so after discussion we decided I should run slower but longer. Initially I picked the 12km @ 5:45 pace but not enough people chose that distance and speed. Ended up going with the 10km @ 6:00 option, which was more like 6:15/km and involved a lot of stopping for tourists. Didn’t really feel like a ‘run’ but at least I covered some kilometres.
[10km, 1:02:42, 6:16/km, 133bpm]
Expected: 30min recovery run + Strength (lower)
Actual: Because of the previous day’s light effort I figured I could run a bit longer today and got into this great flow like I could have just run forever. Had a chat with my coach to discuss upcoming strategies for the April marathons and feeling excited to get them underway.
[12.2km, 1:08:01, 5:34/km, 149bpm]
Expected: 10min WU, 2x10min at threshold off 90sec, 10min CD
Actual: Knocked this session out of the park!! My threshold sections were smooth and controlled and there were lots of people out jogging for me to overtake, which always puts me in a great mood. Picked a section of path too where I didn’t have to stop for traffic lights and in general everything just came together. First rep 2.32km, second 2.28km (into a headwind to start). Extended the cool-down as a congratulations to myself 😄
[11.7km, 58:01, 4:56/km, 159bpm]
Expected: Rest day
Actual: Tried a pilates class as I’d missed out on yoga all week. It was mostly breathing and I think I’ll stick to yoga… Also was my last day of French class which was pretty sad.
Expected: 30min easy/steady run
Actual: Missed the tram to get to parkrun volunteering on time so ran there easy, and then afterwards ran home taking the slightly longer way. Because it was Easter weekend we had nearly 50 runners, almost double our normal size! Found that great groove in my run home again and didn’t even notice my last few kilometres were quite a bit faster.
[4km, 21:31, 5:20/km + 5km, 29:19, 5:19/km]
Expected: 120min long run, pick up middle 80min to marathon pace
Actual: Saturday night I was already getting excited for this run because I just knew it would go well – and it did! Ran to the Bois de Boulogne together with Sye and then left him to do the MP section. Got totally lost in the woods but managed to avoid all red lights and just ran-ran-ran. Aimed for 5:00 pace but actually started closer to 4:50, hit 4:45s in the middle and ended with some 4:40s 😱 So damn happy with that, especially after all the Easter chocolate I’d eaten! I did get some cramps which I had to stretch out halfway and then a lot during the last 15min, and I did have to concentrate and put in effort to get through the 16.8km of fast, but dammmmnnnnn 😄
[25km, 2:06:08, 5:03/km (including an early km where I forgot to stop my watch for lights), 167bpm]
Three good things for this week
- Sunday’s run. Thursday’s run. Getting to run fast and actually being able to hold speed!
- Finding my flow on so many of this week’s runs – it’s just an amazing feeling to hit that state.
- My niece Abi came to visit Paris and it was really great to see her!
Three things to improve on
- After all the Easter chocolate I’m ready to go a bit easier on the sugar for a while
- Running at least once a week with Sye, I’ve been missing that recently
- This week’s elevation gain was piddly…