Week 3 and I am looking forward to an event at the weekend…
This week’s blog is brought to you by the 300, because I was doing a Spartan Race Workout.
A few more training weeks and that will be me, obviously…
Monday 19 January 2015
The Marathon News Advanced training plan suggested this first run of the third week be 35 minutes at an easy pace, but I decided to do the 54 minute interval run instead, meaning 12 minutes easy, followed by 6 repetitions of 3 minutes at threshold and 2 minutes jogging, and finished with 12 more minutes of easy. On the Strava segments I achieved my 3rd fastest time on Holywell Hill Climb, and a 2015 PR on Prospect road.
- Run (St Albans) – 6.2 miles – 59 minutes 01 seconds
Tuesday 20 January 2015
I did not get to the 35 minute easy run the Marathon News Advanced training plan had set down for yesterday.
Wednesday 21 January 2015
I had a full day of interviews at work, so no training happened today.
Thursday 22 January 2015
I went for a run in the afternoon with Debbie, running for just over an hour minutes at her pace, and picked up a couple of Strava segments PRs for Gorehambury drive – first half, and 1 Mile TT. The Marathon News Advanced training plan had me down for a 6 mile interval run, so I reckon I can almost tick that off the list.
- Run (St Albans) – 6.2 miles – 1 hour 06 minutes 05 seconds
Friday 23 January 2015
I would have done something if work had not got in the way. Again. So still no 35 minute easy run.
Saturday 24 January 2015
Team Bright Hammer went to the Spartan Race Workout, which you can read about here.
Where’s Barny ?
The Marathon News Advanced training plan had me down for a 40 minute interval run and I think that had been a good substitute.
- Spartan Race Workout – 1 hour 30 minutes
Sunday 25 January 2015
According to the Marathon News Advanced training plan I should be running for 10 miles at an easy pace today, but before that I was going training with Team Bright Hammer, and I was looking forward to whatever Joseph Brigham had planned for us at Royston Heath because he had mentioned hills, and I need to bring more hills into my training. “Hill work, bodyweight exercise, trail running in the woods – this is going to be an awesome session !” Once everyone had arrived we went through a warm up and then pushed straight on into a trail run of around 3km. A very hilly trail run, with steep hills, which made it tough, fun and rewarding. I was not surprised to be following the others in, and it is good for me to be working out with them and having to push all the time to stay with them. From there we ran over to the far side of a rugby pitch, facing a grass slope, and split into two teams. Then one from each team bear crawled from the goal line to the bottom of the slope, ran up the slope, did 5 burpees, then ran back down before bear crawling back to the start to tag the next person in the team, and then we did it all through again with a leopard crawl instead of the bear crawl. Two teams were coming on to the pitch by this time so we had to move, and Joe took us to the bottom of a far longer and steeper slope, and we used the remaining time in the session running to the top and jogging back down. It had been a tiring and excellent session.
I made sure I was properly recovered and refuelled before setting off for my long run in the evening. My intention was to run 3.5 miles out, then come back to the park in St Albans to run the 3 mile parkrun course, before heading home, which should take it close enough to the 10 miles that I would not need to add on much more once I was back at the start. It was a good plan at the wrong time because the gate to Gorhambury was closed, and that was where a big part of my outward leg was meant to be happening. I turned around and just ran a number of routes around the park, including the parkrun route, before heading back home and running a final loop near there to finish it off. I managed to achieve my best estimated 10 miles effort, and best estimated 15k effort on Strava, although given my lack of long runs previously that was not difficult to achieve. What I need to do now is keep beating the new best times I set.
- Team Bright Hammer (Royston Heath) 3.1 miles – 1 hour
- Run (St Albans) – 10.2 miles – 1 hour 46 minutes 49 seconds
Positives from this week – I got in a long run, and that is usually the first thing to fall away when work gets busy