I happily managed to build on my 3000m outing the previous week at Saturday's Inter District Cross Country Championships at Holyrood Park. Again taking part in the undercard of the televised international races, I had a similar result in the senior men 8km race to last year, 12th (2 places down) in a time of 27:01 (6 seconds quicker). I felt I lacked sharpness but felt very strong most of the way and definitely in a good deal better shape than one month previously. With the National Cross Country just over another month away, hopefully there is a bit more to come. A re-introduction of Monday track sessions may be the final missing piece.
Listed below is training up to the race. On week beginning Monday 9th December, I had taken 2 days rest which restored my enthusiasm to the extent I did 46 miles over the next 5 days. This was 46 miles more than I had expected to do that week. Much of the training below was done in appalling weather, making completion of it all the more pleasing.
Week Commencing Monday 16th December
Monday: 6.2 miles easy (40:52).
Tuesday: 6.2 miles easy (39:28), Monday's route in reverse.
Wednesday: Rest- club Christmas dinner.
Thursday: 8 x High Point hill reps, 7 miles including warm up and warm down.
Friday: 8 miles easy (53:08)
Saturday: AM: Showground, East Kilbride, 10 mins (2 mins recovery), 4 x 3 mins (90 secs recoveries), 10 mins, 9.6 miles including warm up and warm down.
PM: 3.6 miles easy (23:56).
PM: 3.6 miles easy (23:56).
Sunday: Longer run, Whitelee Windfarm, 12.6 miles easy (1:24:46).
Mileage: 54
Week Commencing Monday 23rd December
Monday: 7.6 miles easy (52:07), run home from work.
Tuesday: Kelvin Industrial Estate, East Kilbride, 1 min, 3 mins, 5 mins, 3 mins, 1 min, 2 mins jog recoveries (4 miles in 24:43), 7 miles including warm up and warm down.
Wednesday (Christmas Day): 4,2 miles easy (27:32)- 3rd time unlucky, went out at 8.30am but the rest of the household had surfaced by the time I got back.
Thursday: 12 x High Point hill reps, 7.2 miles including warm up and warm down.
Friday: Rest
Saturday: AM: Showground, East Kilbride, 10 mins (2 mins recovery), 3 x 4 mins (90 secs recoveries), 10 mins, 9.75 miles including warm up and warm down.
PM: 3.25 miles easy (21:54).
PM: 3.25 miles easy (21:54).
Sunday: Longer run, Whitelee Windfarm, 13 miles easy (1:26:56).
Mileage: 52
Week Commencing Monday 30th December
Week Commencing Monday 30th December
Monday: Rest
Tuesday: 9 miles easy (58:15), run home from work, longer route.
Wednesday (New Years Day): 4.2 miles brisk (25:47), same route as Christmas Day- on Christmas Day, I ran after an early night and no drink. This run was after less sleep and several beers and included a mile in under 6 minutes. Mystery!
Thursday: Showground, East Kilbride, 15 mins (3 mins recovery), 2 x 5 mins (2 mins recovery), 10 mins, 9.3 miles including warm up and warm down- felt strong.
Friday: 6 miles easy (41:04).
Saturday: Race- Glasgow Miler Meeting 3000m B race, Emirates Arena, 4th in 8:40.24 (indoor personal best), 7 miles including warm down.
Sunday: Longer run, Whitelee Windfarm (Eaglesham Moor end), 15.5 miles easy (1:51:11)- extremely windy.
Mileage: 51
Week Commencing Monday 6th January
Monday: 8 miles easy (54:44).
Tuesday: Club, Hampden run in reverse, 7.5-8 miles (50:13).
Wednesday: 8 x High Point hill reps, 5.75-6 miles including warm up and warm down.
Thursday: 7.5 miles approx. easy (51:59), run home from work.
Friday: Rest
Saturday: Race- Scottish Inter District Cross Country Championships, Edinburgh, 8km, 12th in 27:01, team silver, 6-6.5 miles including warm down.
Sunday: Longer run, Whitelee Windfarm (Eaglesham Moor end), 16-16.5 miles easy (1:55:00).
No comments:
Post a Comment