Monday: Intervals, 1 min, 1 min, 2 mins, 2 mins, 3 mins, 3 mins, 2 mins, 2 mins, 1 min, 1 min, 1 minute recoveries after each interval. 6.75-7 miles total including warm up and warm down.
Tuesday: 7 miles easy (47:10)
Wednesday: tempo run, 8 miles (49:49), 5 minute jog warm down.
Thursday: 8 hill reps at High Point, East Kilbride, hard up the hill, striding out remainder of the lap. 5-5.5 miles including warm up and warm down.
Friday: Rest
Saturday: Longer run, 15 miles (1:45:21)- 3 miles high tempo (16:24), 6 miles approx easy (7:10/mile pace approx), 3 miles high tempo (17:52), easy jog remainder.
Sunday: 12 miles very easy (1:40:05), 8:20/mile pace
Mileage- 56
The bare statistics do not begin to tell the whole story of the week. The UK was hit with a snow avalanche and freezing temperatures. Monday saw just about the entire country come to a standstill with people stranded for the night in workplaces, schools and even their vehicles on motorways. I was incredibly fortunate to leave work at 1pm, be home by 2.15pm and out my interval session at Langlands Industrial Estate, East Kilbride by 3pm. I count myself lucky beyond belief.
Tuesday was an easy run up to Langlands and Kelvin Industrial Estates, a circuit around there then home again. It was -8 degrees celcius that night. I felt very chilly in shorts. I admitted defeat for the tempo run on Wednesday and wore tracksters. The hard packed snow made easy running treacherous and hard running nigh impossible. Putting in twice the effort to run half as fast was quite a strain. There were so few cars on he road, I was running in the middle of main roads a lot this week. East Kilbride was an eery ghost town.
On Thursday, I only ran hard up the High Point hill because it was too dangerous to do so for the full loop. I wanted to bump my miles up again to 50+ for the 4th time in 5 weeks so gave myself a hard 15 miler on Saturday followed by an easier run with Kirsty in Cambuslang on Sunday which was strangely over 2.5 minutes faster over a slightly longer distance than the week before. Amazing the difference less snow makes. There had been a gradual thaw from Friday onwards.
I now know the West District Cross Country is on Sunday 16th January. Hopefully the club 10k on 27th December will go ahead. I also intend to race a 1500m indoors on 30th December for a bit of sharpness. I'm off work from Christmas Eve until 4th January so I might as well.
Tuesday was an easy run up to Langlands and Kelvin Industrial Estates, a circuit around there then home again. It was -8 degrees celcius that night. I felt very chilly in shorts. I admitted defeat for the tempo run on Wednesday and wore tracksters. The hard packed snow made easy running treacherous and hard running nigh impossible. Putting in twice the effort to run half as fast was quite a strain. There were so few cars on he road, I was running in the middle of main roads a lot this week. East Kilbride was an eery ghost town.
On Thursday, I only ran hard up the High Point hill because it was too dangerous to do so for the full loop. I wanted to bump my miles up again to 50+ for the 4th time in 5 weeks so gave myself a hard 15 miler on Saturday followed by an easier run with Kirsty in Cambuslang on Sunday which was strangely over 2.5 minutes faster over a slightly longer distance than the week before. Amazing the difference less snow makes. There had been a gradual thaw from Friday onwards.
I now know the West District Cross Country is on Sunday 16th January. Hopefully the club 10k on 27th December will go ahead. I also intend to race a 1500m indoors on 30th December for a bit of sharpness. I'm off work from Christmas Eve until 4th January so I might as well.
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