Tue: 5 miles at Stonehaven Running Club in the evening - Interval sessions
Wed: 40 mins at gym lunchtime XTraining, 20 mins evening core exercises
Thu: 10K Tempo run at the beach at lunchtime
Fri: 10K Recovery Run at the beach at lunchtime, 20 mins evening core exercises
Sat: 11.5 mile trail run at Feteresso forest with Gavin Irvine at 7am
Sun: 7 mile recovery run around Stonehaven 7am.
After the previous weeks 27 miler on the trails with the guys I was feeling a little fragile this week - although it gave me a real mental boost running for 4hr 45mins. Monday, Wednesday and Friday were going to be cross training days at the gym to give my knee/foot (psoriasis) a rest. I hate the gym with a passion. By Friday I realsied that my knee was just as sore running 3 times a week as it is running 7 times. Great news - gym abandoned!
Tuesday's interval session at the club was brutal on my knee. I wish I'd done what George Reid was doing and tempo ran it instead. As it stands I think the 27 miler followed by this tough session did my knee no favours.
The tempo 10K on Thursday was also tough. I think I need to only have one hard session per week now (preferable tempo or hill training). Friday's recovery run was awesome as I'd forgotten my Garmin and was simply running on feel rather than by technology.
Saturday's run up the forest was the highlight of the week as it was offroad in great misty/drizzle conditions. We kept the pace far too high for my liking but we did walk the inclines. I've not been eating as much this week and was out of fuel within the first few miles! Still, a great weekend run followed by beer and BBQ round the Irvine household :)
Sunday was a gentle 7 mile jogette around Stonehaven. Nice and easy - I only looked at my Garmin for distance rather than pace (I have it set to only show miles ran). Again, I ran on feel. Turned out the average was 9 min miles which was encouraging.
I started core exercises 3 times a week. These were taken from "Advanced Marathoning" by Pfitzinger and Douglas. Enjoyable and I feel they are helping my running posture.
Next week should hold a 30 miler on the Deeside Way (Friday) with Vikki and I will give stamina sessions a miss for the timebeing.