For anyone interested, below is my training leading up to Stirling, starting off from the Monday after Bedford.
Week Commencing Monday 27th August
Week Commencing Monday 27th August
Monday: 7 miles easy (44:20).
Tuesday: 4.1 miles very easy (34:40).
Wednesday: 1 mile easy (6:29), 2 miles hard (10:52), 1 mile easyish (6:08), 2 miles hard (11:15), remainder easy, 7.6 miles total (44:53).
Thursday: Club, 2 x 10 mins, 30 secs recovery, 6.7 miles including warm up and warm down.
Friday: Rest.
Thursday: Club, 2 x 10 mins, 30 secs recovery, 6.7 miles including warm up and warm down.
Friday: Rest.
Saturday: Longer run, Whitelee Windfarm, 8 miles easy, 7 miles tempo (41-42 mins), remainder easy, 16 miles total (1:43:06).
Sunday: 4 miles brisk (24:10) plus 8 x High Point hill reps running how I felt, 9 miles total (run plus hills) including warm down.
Sunday: 4 miles brisk (24:10) plus 8 x High Point hill reps running how I felt, 9 miles total (run plus hills) including warm down.
Mileage: 50
Similar to the first week in the Bedford build up, I started cautiously on Monday and Tuesday, assisting at another Cani Fit session for the latter. Unlike the previous occasion, I didn't put my car in a ditch this time. I've been liking to get the long runs done with on a Saturday so kept this going. I ran part of the run faster to stop my mind wandering. It's also a psychological boost to run the second half quicker than the first. I found the hill session tough but I planned it that way.
Week Commencing Monday 3rd September
Monday: 7 miles easy (44:51).
Tuesday: Club, 6.8 miles easy (44:43)
Wednesday: 1 mile easy (6:34), 2 miles hard (10:44), 1 mile brisk (6:01), 2 miles hard (11:04), remainder easy, 7.4 miles total (43:08).
Thursday: Club, 2 x 10 mins, 30 secs recovery, 6.6 miles including warm up and warm down.
Wednesday: 1 mile easy (6:34), 2 miles hard (10:44), 1 mile brisk (6:01), 2 miles hard (11:04), remainder easy, 7.4 miles total (43:08).
Thursday: Club, 2 x 10 mins, 30 secs recovery, 6.6 miles including warm up and warm down.
Friday: Rest.
Saturday: Longer run, Whitelee Windfarm, 8 miles easy, 6 miles tempo (35-36 mins), remainder easy, 15 miles total (1:35:50).
Sunday: 4 miles brisk (24:16) plus 8 x High Point hill reps running how I felt (drastic), 8.5 miles total (run plus hills) including warm down.
Sunday: 4 miles brisk (24:16) plus 8 x High Point hill reps running how I felt (drastic), 8.5 miles total (run plus hills) including warm down.
Mileage: 51
More of the same. Creature of habit.
Week Commencing Monday 10th September
Monday: 7.5 miles easy (48:04).
Tuesday: 6.1 miles easy (39:11)
Wednesday: 9.6 miles brisk (1:00:08)
Thursday: Club, 2 x 10 mins, 30 secs recovery, 6.6 miles including warm up and warm down.
Wednesday: 9.6 miles brisk (1:00:08)
Thursday: Club, 2 x 10 mins, 30 secs recovery, 6.6 miles including warm up and warm down.
Friday: Rest.
Saturday: 3-3.5 miles (20:17)- with Sunday races, I always prefer to take Friday off as usual then stretch the legs the day before.
Sunday: Race- City of Stirling 10k Road Race (Scottish 10k Championships), 6th in 30:58, team silver.
Sunday: Race- City of Stirling 10k Road Race (Scottish 10k Championships), 6th in 30:58, team silver.
Mileage: 40
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