We had two glorious public holidays this week on Tuesday and Thursday, which meant that I never had to work for more than a day at a time! It was an opportunity to get back to some trail-running ahead of the North Downs Way 50-miler, and I really enjoyed being out amongst nature again.
Expected: 20-30min conditioning
Actual: Full Potential has some conditioning videos on YouTube which I was put on to by way of my friend Gill. I chose to follow their Conditioning Circuit for Runners one which introduced me to some new, effective moves.
Expected: 10min WU, 6x3min @ threshold off 60sec, 10min CD
Actual: Although it was a public holiday, I had to fit in this session early so that I could go to the beach with some friends ⛱ Only managed 4 of the 6 reps properly, fell apart on the fifth. Not sure why it happened, but after trying twice I just went home. Managed to get myself stuck in a park though where they hadn’t opened my exit gate, so added quite a few kilometres just trying to find my way out 😂
[9.4km, 50:01, 5:18/km, 163bpm]
Expected: 30min easy + stretch
Actual: Felt clunky and slow but decided to try a new route and discovered a lovely little trail hidden amongst the city roads. Great way to start the day, even if I did get shorts-chafe!
[5.1km, 30:21, 5:56/km, 151bpm]
Expected: 10min easy, 10min steady, 10min easy
Actual: Back to the forest for the first time in at least a month! Trail shoes were on for this mixed-pace session, and I just had the most brilliant time. Came across a few un-runnable hills along the way and so added a few minutes here and there to make up for the stops. Just loved it, could have kept running and running but wanted to be sensible ahead of next weekend. Once the run was done I just kept walking through the forest for a while though.
[6km, 35:58, 5:10/km, 157bpm]
Expected: Rest day
Actual: Had a crazy long day at work 🙃
Expected: 10min WU, 4x8min on undulating terrain off 90sec, 10min CD
Actual: After volunteering at parkrun I used the course to do my reps because it has a nice hilly loop section in it. Did two sets of the 8min with 90sec slow jog in between, but after the 2nd I just couldn’t get my brain to let me do the 3rd. No matter how much rest/walking/jogging/restarts it just wasn’t happening. Unsatisfied, I decided to go Strava segment chasing instead, which ended up being a 4km steady section across a suburb. Happy to take the 👑 and that turned this run around.
[13km, 1:08:23, 5:15/km, 168bpm]
Expected: 90min easy long run
Actual: Slow going up a big hill (and back down) but ah it was glorious. Ran all the hills which put me in a really good head-space leading up to next weekend.
[15.6km, 1:35:12, 6:07/km, 145bpm]
Three good things for this week
- Adding another Strava crown to my tally for the year
- Being out on the trails again, I’d started to forget how wonderful it is to just run there
- Beach day with some new girlfriends – we watched Eurovision together later in the week too and it was so much fun!
Three things to improve on
- Didn’t go to the gym all week… need to get back to that because my membership is going to waste
- (I think) my heart-rate has been higher these past few weeks than it was at the beginning of the year for similar speeds. This could be any number of factors (fitness, work, the weather) but it would be good if it could go down again
- Need to get prepped ahead of the race next weekend – there’s still so much to organise!