For anyone interested, below is my training leading up to the Scottish Road Relay. I pick it up from the day after the UK Inter Counties Cross Country. A couple of decent weeks then a taper week was the plan. I was struggling mentally for the motivation to complete the training but gave myself the promise of a few days off following the race as an incentive.
Week Commencing Sunday 8th March
Sunday: 7.5 miles easy (48:35)- feeling tired after the Inter Counties, didn't have the energy for a long run.
Monday: Longer run, 10 mins easy then 4 1 2 4 1 2, all with 5 mins jog recoveries, 10.25 miles (1:04:56)- horrendous weather in the latter part of the run.
Tuesday: Club, 8.25 miles easy (51:56), Barrachnie/Baillieston route.
Wednesday: 1/2 mile easy, 1 mile hard (5:26), 1/2 mile easy (2 miles in 12:03) then 10 x High Point hill reps, 7 miles including warm up and warm down.
Thursday: Rest.
Friday: Road, 3 x 10 mins, 30 secs recoveries (average 5:26/mile pace), 9 miles including warm up and warm down- very tough.
Saturday: 8 miles easy (51:22).
Mileage: 50
Week Commencing Sunday 15th March
Sunday: 7.5 miles easy (47:22).
Monday: Longer run, 10 mins easy then 4 1 2 4 1 2, all with 5 mins jog recoveries, 10.25 miles (1:03:14).
Tuesday: Club, 8 miles approx. brisk (49:26), Clyde Gateway route.
Wednesday: 1/2 mile easy, 1 mile hard (5:25), 1/2 mile easy (2 miles in 11:59) then 12 x High Point hill reps, 7 miles including warm up and warm down- felt strong and focussed.
Thursday: 7.25 miles easy (46:27).
Friday: Rest.
Saturday: Road, 3 x 10 mins, 30 secs recoveries (average 5:19/mile pace), 9 miles including warm up and warm down- very tiring, needed a nap later in the day.
Mileage: 50
Week Commencing Sunday 22nd March
Sunday: Longer (Ardochrig/Windfarm), 12 miles easy (1:17:18).
Monday: Road, 10 mins (2 mins recovery), 5 x 1 min on 1 min off, 5 mins (average 5:14/mile pace), 7.5 miles including warm up and warm down.
Tuesday: 6.5 miles easy/brisk mix (40:38).
Wednesday: 8 x High Point hill reps, 5.5 miles including warm up and warm down- felt heavy legged and flat.
Thursday: 7.25 miles easy (46:49)- after the first mile, felt fresher than the night before.
Friday: Rest
Saturday: 1.25 miles brisk (7:49) plus strides- breaking in new racing shoes.
Mileage: 40
Sunday (29th March): Race- Scottish Road Relay Championships, 4th leg (5.8 miles), 29:51, 12th fastest long leg and team bronze.
Having now completed 5 days training after resting up, I am finding that fitness is hard won and easily lost. If only the reverse applied.
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