8 x 400 and Mid-week long run

The others were doing 200s again on Wednesday, so I jumped in with Chris Winter for some 400s on the track instead. I don't know how I feel about 200s, unless I'm doing at least 12 its doesn't feel like much. I guess it's great for speed, I might try combine them with a tempo later in track season, because I'd rather train with other people than solo. 

Ended up training really well. The water running did me wonders, heart and lungs feel like they've really had a workout, combined with the strength stuff it was pretty perfect. 

68.7, 68.3, 68.6, 69.8, 69.5, 69.2, 69.3, 65.9

Over the moon with that last rep. 13.2km all up.

Last night ran with Jase, JB and Liam and little bit on my own. Took it easier which I felt better about. 15km in 1:08:32 so 4:34s., great pace really enjoy the run. Then did 5 x 60m strides with Liam plus a few drills. Then did some more strength, calves and glutes and called it a day. About to go for a Friday water run now. 

Figuring it out

Could've probably used another day off on Monday, but felt so much better after not running Sunday. Trained with Will doing that same acceleration each lap tempo run. Ended up running 22:00 for the 6km, pretty similar to last week with a slower start and a faster finish. Then onto the track for 100m on 100m off for 3 laps solo. 14.6km all up.

After the plan to only run 5 days a week, settled on a sturdy strength session and a water run for the Tuesday program. Legs felt a bit jelly like before getting in the pool after the squats and calf raises, but I think building that strength will help me a lot more than the impact of easy tuesday miles. 

Water run was great. Did 2 sets of timed monas in the pool so basically 30 mins of thrashing about trying to stay afloat at different intensities. You recover pretty fast but the hear rate gets really high, a lot higher than you'd expect, so only took 15 seconds between reps. Felt so good afterwards and legs feel a lot better than they were Saturday morning even after a tough workout the night before. Happy with how the plan is going and looking forward to training tonight.

Too much

Rocked up to hills this morning and called it after 6 reps absolutely knackered. Legs so fatigued and sore just couldn't do anything how to the pros run so much. Decided just to drop back to running 5 days an cross train on the other 2 days. I'll be able to get quality in then over anything else and I was running my best while doing that a couple of months ago. No more 7 days running, the plan is 5 for now and see if I can run fast and not be so exhausted constantly.

Rains of Castamere

15km mid-week long run like normal. Got moving along nicely in the middle section before slowing it down a bit before the end. Then 5 x 60m strides after stretching out a bit. Still doing a good amount of strength work, but finding it harder as I'm pretty sore all of the time.

Just jogged very light for 2 miles this arvo. Just pretty sore to be honest. Had a look at a few taper options for this half-mara coming up and settled on 80% mileage for the 2nd week before then 40% the week of, with a lot of rest days. My main worry is just being too sore. I think that's my problem in races to be honest, I've always got tired legs as I'm running quite a bit, I just gotta get rid of that before the important ones and I'll be golden.

Track and tempo

Wednesday night decided to jump on the track. Half the squad was doing 200s but I decided that wasn't far enough for me so settled on 4s. 400m with 200 jog recovery x 8. Ran with Chris W for most of them and kept them real strong.

70, 70, 70, 70, 70, 70, 70 69

I'l take it with only 200 jog and not a lot of speed in the legs. Finished off with 2.4km tempo around the outside in 8:26. Great run, 14.4km all up.

Sore legs

Pretty sore and tight but I'm rolling and stretching a lot as well so it's keeping it in check. Yesterday ran 12km in 52:37 and did 5 x 80m strides at about 8k on the grass. Hoping its less windy tonight.

Just faster

I was expecting a tough session to be honest so I was glad when it turned out to be a tempo. Except picking up the pace every 1200m. It was a good session to be honest, stuck with Sam and Will until just over 4km out of the 6k. Good that we could run together right off the bat for the first half at least as normally it stretches out pretty quickly in the workouts.

It was seriously windy though which made it a lot tougher than it should've been. There was a storm meant to hit at about 7:30 and the wind was insane. Found it much harder after I had dropped off the back as by myself in the wind was brutal, but I'll take it good run. Finished off with 5 x 100m strides with a tailwind and 13.7km all up.

Connor's run

Early night yesterday still had me wanting to stay in bed all morning. Got up and out though to do Connor's run along the beach. Starts Sandy and ends in the city. I was keen to get a strong long run in though so did a bit extra at the start, before jumping in with Sam, JB and Erika for just over 18k. Starting at about 4:10s and slowly crept down.

Honestly had forgotten what it was like to do a fun run in a non-competitive atmosphere. Had music on the water stations, people cheering us on all the time and inaccurate kilometer markers the whole package. So strange honestly I'm used to shifty looks on the start line, very stern faces of concentration and nervous laughter as people try and distract themselves from the pain they're about to experience. But everyone seemed to be having the time of their lives jogging along.

Got moving and ended up with 4:00 average for the 18.4 race. Saw a sign saying 100m to go and relaxed but it seemed to stretch on forever. Jogged back down the course for a cool down and got it at 350m from the finish to the 100m to go sign that's genuinely illegal. Ended up with 24km and 88.5 for the week. 

Fitness wasn't lacking at all but my legs are just really sore which made it hard to run faster. I'm not sure what to do about that, I'll definitely have a very easy day Tuesday, I've been on the roller and I'll stay on it most of tomorrow. 

Yeah nah

Well I think I'm back for the time being. The achilles sorted itself out after I cut the back of my shoe off and I've been back running consistently for the past week and a half. Training has been going great, but I had the Prince Park relays this morning and ran 10:32 for the 3.2k which wasn't fantastic, but I was absolutely knackered haven't been going to bed soon enough.

I was meant to run last leg but our first leg runner didn't show so I went in as first runner instead a bit last minute. Started and right off the bat legs just felt like they had nothing in them. So slugged it out and worked up some more pace in the middle section. But yeah I reckon it was the sleep to be honest. Even now just wanna snooze. 

Still planning to do this half-marathon but talking to the coaches and realised that there's not long to go now, so made a plan just to keep doing what I'm doing for the next 3 weeks, then back off in the last week which should hopefully get me through. Looking forward to some track work after that's done.