A topsy turvy build up behind me, I got to the National Cross Country start line and made it out the other end 12km and 41 minutes later. Report to follow but, in summary, I finished 13th, Cambuslang's second team counter and claimed a team bronze medal to go with last year's. The following wasn't quite how I planned to prepare. All aqua jogs included a 100m swim warm up and 100m swim warm down.
Monday 6th February: 3.4 miles easy (21:19) plus 25 mins aqua jog including 2 x 5 mins.
Tuesday 7th: 42 mins aqua jog including 10 x 2 mins, 1 min jog recoveries.
Wednesday 8th: 4.1 miles easy (36:41)- Jog Scotland Canicross Group at Whitelee Windfarm, first day of slowly adding a little distance on.
Thursday 9th: Hill reps, High Point, 6 times, running hard off top, 4.95 miles including warm up and warm down- no relapse, good boost.
Friday 10th: 10km/6.2 miles (38:44) including 3 sets of 3 x 30 secs, 30 secs jog recoveries, 5 mins jogs between sets- another step forward.
Saturday 11th: Race- Falkirk Parkrun, Callendar Park, Falkirk, 1st in 16:06, 8.3 miles including warm down- multiple purpose. Another step up in distance, something competitive having missed Alsager plus a 2 lap jog round the National course.
Sunday 12th: 66 mins aqua jog, 15 mins easy then 5 mins, 1 min, 2 mins, 4 mins, 5 mins, 1 min, 2 mins, 4 mins, 1 min, 2 mins, 4 mins, all with 5 mins jog recoveries- long run with intervals in the swimming pool without moving a yard. Sore from the previous 4 days on dry land.
"Mileage-" running- 26 miles, swimming- 600m, aqua jogging- 2 hours 13 mins
Monday 13th: Track, 14 x 300m, first rep in 47 secs, remainder in 50-51 secs, all with 100m walk/jog recoveries, 5.75 miles including warm up and warm down- ouch!
Tuesday 14th: Club, shortened Hampden run, 6.3 miles easy (40:19).
Wednesday 15th: 50 mins aqua jog including 3 x 10 mins, 5 mins jog recoveries- tempo run.
Thursday 16th: Hill reps, High Point, 4 times including 2 x 3 mins, 1 min jog recovery, 3.9 miles including warm up and warm down- short and sharp.
Friday 17th: Rest
Saturday 18th: Race- Scottish National Cross Country Championships (12km), Callendar Park, Falkirk, 13th in 41:47, team bronze, 10-10.5 miles including warm down.
Sunday 19th: 10.4 miles easy (1:09:02)- recovery run.
"Mileage-" running- 36 miles, swimming- 200m, aqua jogging- 50 mins
The tendon feels great. Everywhere else aches!
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