The National Road Relay on the last Saturday in March proved a successful one for Cambuslang with the senior men A team taking bronze for the second consecutive year, the vets winning gold and finishing 8th overall and the senior B team in 15th. With another incomplete team of 4, 22 athletes was a terrific response. Hopefully in the future, we can get a ladies team in there as well. No reason why we can't.
Until I get time to stick a report up, here's my training in the 3 weeks leading up (most folk will probably stop reading now). It starts 2 days after the Inter Counties Cross Country. With the tendon problem firmly behind me, I felt the need to get into proper shape.
Week Commencing Monday 12th March
Monday: Track, 1 x mile (4:50), 2 x 800m (2:20, 2:21), 4 x 400m (68, 68, 67, 68), 8.2 miles including warm up and warm down.
Tuesday: Club, Hampden run in reverse, 7.8 miles (49:33)
Wednesday: 7 miles easy (55:22)- included some running at the Jog Scotland Canicross group at Whitelee Windfarm.
Thursday: Hill reps, High Point, 10 reps running hard off the top of the hill, 8 miles including warm up and warm down.
Friday: Rest
Saturday: Showground, East Kilbride, 10 x 3 mins with 90 secs recoveries, 8.7 miles including warm up and warm down.
Sunday: Long run, Whitelee Windfarm, 20 mins easy then 5 mins, 1 min, 2 mins, 4 mins, 5 mins, 1 min, 2 mins, 4 mins, all with 5 mins easy recovery, 14.4 miles (1:33:07)- first time in 2 months doing this run since getting injured, very happy.
Mileage: 54- good, solid, boring training week.
Week Commencing Monday 19th March
Monday: Track, 15 x 400m (1 in 70, remainder in 67-69), 100m walk/jog recoveries, 9 miles including warm up and warm down.
Tuesday: 6 miles easy (38:49)- relaxed run before Queen's Park v Clyde.
Wednesday: 10 miles (1:03:43) comprising 20 mins easy then 5 x 5 mins with 2 mins jog recoveries, remainder of run easy- identical time to previous attempt at the session 3 weeks before.
Thursday: Hill reps, High Point, 10 reps running hard off the top of the hill, 8 miles including warm up and warm down.
Friday: Rest
Saturday: Pollok Park, Glasgow, 6 mins with 2 mins recovery, 6 x 3 mins with 1 min recoveries, 6 mins, 8.5-9 miles including warm up and warm down- only used a stopwatch, ran how I felt, slight cold and sore throat so wrapped up in thick winter gear and a hat even though approximately 16 degrees. Sweated a bit!
Sunday: 15.1 miles easy (1:40:41), Whitelee Windfarm.
Mileage: 56- another good, solid, boring training week.
Week Commencing Monday 26th March
Monday: Track, 12 x 500m (1 in 1:24, 1 in 1:27, remainder in 1:25-1:26), 300m slow jog recoveries, 8.8 miles including warm up and warm down.
Tuesday: Club run, 6.5 miles easy (42:09).
Wednesday: Hill reps, High Point, 12 reps running steady all the way, 7.4 miles including warm up and warm down- extra 2 reps as a psychological boost but shorter warm down, hence, the lower mileage. Also moved to Wednesday to allow recovery for the race.
Thursday: 6.9 miles easy (43:42)
Friday: Rest
Saturday: Race- Scottish National Road Relay Championships, Livingston, 6th (final) leg, 5.8 miles, 29:02, 5th fastest long leg and team bronze.
Don't say insomnia cannot be cured!
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