Monday: Track, 800m, 600m, 800m, 600m, 800m, 600m, 800m, 60m, 400m. 800m times- 2:26-2:31, 600m times- 1:46-1:48, 400m time- 69 seconds. 9 miles approx total including warm up and warm down.
Tuesday: tempo run, 8 miles (44:21), 5 minute jog warm down.
Wednesday: Rest
Thursday: 8 hill reps at High Point, East Kilbride, hard up the hill and hard off the top, easy jog on the flat at end of each lap. 5-5.5 miles including warm up and warm down.
Friday: 6.5 miles easy (40 minutes approx)
Saturday: Glasgow Endurance Session, Rouken Glen Park. 15 minutes tempo (2 minutes recovery), 10 x 1 minute with 1 minute recoveries (2 minutes recovery), 10 minutes tempo, 9-9.5 miles total including warm up and warm down.
Sunday: Longer run, 15 miles (1:40:40)- 20 minutes easy then intervals, 5 mins, 1 min, 2 mins, 4 mins, 5 mins, 1 min, 2 mins, 4 mins with 5 minute jogs between each. After last interval, jogged the remainder of the run.
Sunday: Longer run, 15 miles (1:40:40)- 20 minutes easy then intervals, 5 mins, 1 min, 2 mins, 4 mins, 5 mins, 1 min, 2 mins, 4 mins with 5 minute jogs between each. After last interval, jogged the remainder of the run.
Mileage- 53
This was another excellent week. The snow had cleared enough for a club track session on Monday with Stewart Orr, Jack Hamilton, Alistair Campbell and Stuart Roe. It was also a good chance to catch up with the coaches to discuss progress and targets. I gave myself the day off on Wednesday for my work Christmas lunch and moved my tempo run to Tuesday. I was 5 minutes quicker on the same route as the previous week in the absence of snow. The snow was back by Thursday. I felt very strong during my hill session.
I came to grief with the weather for the first time on Friday, bruising my left knee when I slipped on black ice less than 2 minute into my run. I carried on but forgot to start my watch for another 10 minutes which explains the approximate time. Saturday's session in the snow was excellent.
Today's run was based on a session lifted from Charlie Spedding's book "From Last to First." Spedding won a bronze medal in the 1984 Olympic marathon. He is the last British man to date to win an Olympic medal in the event. He used to do an interval session on a 21 mile run which he said helped him race a marathon rather than simply running it. My intervals and recovery between them are the same as his. The differences are I'm running slower and for a shorter distance. I experimented with the session on a shorter run in the summer and enjoyed it. I've done interval sessions based on Spedding's a few times since, feeling great benefit.
My weekly mileages since the Strathaven 10k on 7th November are 54, 57, 51, 44, 56 and 53. I didn't think I'd still be waiting to race again. I'm absoloutely desparate to now. If only this weather would clear.
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