Training: 6-12 Aug

My training is starting to move away from the ‘summer of speed’ and more into proper marathon training – this week I had my first long long-run in months! The heat finally broke too so I’m hoping that all the training gets easier less sweaty from here on out.

Training

Monday

Expected: 30min recovery run + 20min conditioning
Actual: Two weights sessions per week are now getting switched out for one conditioning and one weights, to see if that helps the ‘heavy legs’ issue I was having last week. Just conditioning this morning, and then I took a slightly longer run-commute home to fit in some extra kilometres, for fun.
[8.1km, 45:47, 5:38/km, 149bpm]

Tuesday

Expected: 10min WU, then 3x8min @ threshold off 90sec recovery, 10min CD
Actual: Eek, not brilliant. Got myself through the first rep but on the second I just ran out of steam. Had some hills on my route which I slowed down on dramatically, and then got disheartened. Jogged the rest of the rep, told myself to man-up, and then pulled out the third one. Not spectactular, but I got there.
[9.1km, 50:37, 5:33/km, 155bpm]

Wednesday

Expected: 30min recovery run
Actual: First run in the new Pegasus Turbo’s which I was sent to test. They’re meant to give you extra speed and I picked up some PRs along the way, so perhaps it works!
[6.1km, 32:25, 5:17/km, 153bpm]

Thursday

Expected: 40min steady run
Actual: Oops, only just now realised this was meant to be steady, and not just another easy run. Well, I ran it easy taking in the sights of Paris, but also ran for quite a while because it was finally cool and I just could have kept going forever.
[11.4km, 1:04:56, 5:41/km, 140bpm]

Friday

Expected: 10min WU, then 3x 5x 400m @ 10k pace off 60sec jog & 3min between reps, 10min CD
Actual: This was going really well… until I realised that I was running late for work! Had to cut it short by 4x400m, which was a bit frustrating because I know I could have finished it. However, was aiming for ~1:40/400m and stayed below that for pretty much the whole time, so I was satisfied. Reps, per 300m:
Set One – 1:38, 1:38, 1:36, 1:34, 1:37
Set Two – 1:36, 1:36, 1:39, 1:39, 1:40
Set Three – 1:42
[10.2km, 55:02, 5:23/km, 155bpm]

Saturday

Expected: 30mins weights
Actual: After cheering my friend Budi who was running the Paris Gay Games marathon, I did some full body weights and core, then headed to the pool for a swim. For once it wasn’t chock-a-block full of people, but my goggles did keep leaking so I wasn’t able to swim continuously anyway.

Sunday

Expected: 135min easy/steady run
Actual: WOAH – over two hours of running! Haven’t done that since Stockholm Marathon at the beginning of June, so it’s definitely been a while! Sye was also doing his long run (18km), so we started out together. I was feeling pretty great and would run ahead, then stop every ~20min for water (it was hot again) & so that he could catch up. Did some steadier sections and was hoping to do one more after Sye left, but I ran out of steam & just had to get through every minute towards the end. Loved our route, which went along the Seine out east from Paris, although I was very jealous of the people who had jumped into the water!
[24.4km, 2:15:45, 5:34/km, 161bpm]

Total kilometres: 69.4km

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