After a week of easier training, it was time to get stuck back into it – and finally race again! There’s a lot of work to be done before my autumn marathons, as much about my mental attitude towards training & ‘progress’ as well as actual sessions. It’s still been incredibly hot, but I’m hoping to wave goodbye to summer soon and see everything fall together in the cooler months.
Expected: 30min recovery run + 20min conditioning
Actual: Gym leg strength in the morning and then the commute home in the evening. Routine, routine, routine.
[6.1km, 34:10, 5:36/km, 146bpm]
Expected: 10min WU, then 2x12min @ threshold off 120sec recovery, 10min CD
Actual: You know, when I read other people’s training recaps, they never say that they gave up in a session. And yet I do – frequently. Makes me question my ability to run… Anyway, I was trying some different mental tricks and they worked for the first rep and then not for the second. Also my legs got very heavy which I partially think is due to the gym the day before. Didn’t ‘show up’ for this session, which is disappointing.
[8km, 42:18, 5:17/km, 154bpm]
Actual: After my poor effort the day before I didn’t want a complete rest day, so did some yoga in the morning and then an upper body strength session at this old-school gym in the evening. There was hardly anyone there, it was quite nice!
Expected: 15min easy, 15min steady, 15min easy
Actual: A good run in the sticky afternoon/evening heat. Tried not to look at the watch for pace too much during the steady section & possibly went a little too hard, but also ran an extra 15 seconds (OMG!) at the end to prove to myself I could have done more.
[9km, 48:08, 5:21/km, 164bpm]
Expected: 30min recovery run + stretch
Actual: Stretched! Well, I did another yoga session with Sye. After work it was time to try out a different route near my place, although I wasn’t too enamoured – it was just a lot of streets. Did succeed in drawing a hexagon though, which is about as sophisticated as my Strava Art gets.
[6.6km, 35:37, 5:23/km, 162bpm]
Expected: 10min WU, then 2x 10x 300m @ 5k pace with 100m walk recovery between reps & 3min between sets, 10min CD
Actual: This was possibly the hardest I have ever worked at a track session in my life. Reps on reps on reps. Did this after parkrun, and by the time I got to the meat of the session it was almost 12pm and crazy hot. I had to take refuge in this tiny patch of shade during the break between sets. My walk between the reps was incredibly slow (hence the overall time – I didn’t stop my watch), but it was necessary to get through the next one. My pace slowed as I went, but I’m proud for having given that session my all and kept going no matter what. I was literally shaking at the end and had to cut the CD short because I couldn’t run any more… Reps, per 300m:
Set One – 1:11, 1:11, 1:08, 1:08, 1:08, 1:09, 1:08, 1:08, 1:08, 1:09
Set Two – 1:09, 1:10, 1:10, 1:10, 1:10, 1:13, 1:13, 1:12, 1:14, 1:10
[11.2km, 1:15:03, 6:41/km, 159bpm]
Expected: 75min easy run
Actual: Raced the Sri Chinmoy 2mi event in the Bois de Vincennes, crossed the line as first female and won myself a banana! Pretty exciting because that ticked off one of my goals for the year: ‘Win a prize in a race’ 😄🍌 Didn’t want to forgo the long run though, so we decided that I should run ~30mins easy either side of the race. There turned out to be a lot of waiting around and so I couldn’t string it all together very nicely, but you make do with your circumstances.
[5.8km, 32:10, 5:36/km + 3.1km, 13:16, 4:14/km, 172bpm + 6.3km, 35:25, 5:38/km]
Total kilometres: 56.1km