Week 11, Session 1 - Recovery Run (3.5 Miles)
Session 2 - Recovery Run (5 Miles)
Session 3 - 3 x 10 mins Threshold Intervals (8 Miles)
It's about time . . . for the first time in about 4 weeks I've found the time to get a mid-week blog entry sorted. This will mean I can keep the end of week post a lot shorter as I think last weeks entry was a bit like War & Peace !!
After Sunday's 22 mile run when my hips really ceased up towards the end, I was interested to see how well I could move first thing on Tuesday morning for my first recovery run of the week. I got up a little gingerly because I could feel that my right hip was still a little sore and hit the road at 6:45am. I took it pretty easy for the first mile and then found my usual recovery pace for the rest of the run. Interestingly, my hips felt better whilst running than they did walking about which I took as a good sign and I figure there's no injury to worry about.
On Tuesday after work I had an appointment with my physio so that I could have a lower body sports massage to help loosen me up after Sunday's long run and to speak to him about my knee troubles that I had the previous week. He agreed that it was caused by a bit of tightness in my IT band, so towards the end of my hour with him he "stripped" both of my IT bands. When I had this done for the first time last year I had never felt pain like it, so I knew what was coming. Funnily enough, the one that was giving me grief last week didn't hurt as much as the other one when he stripped them. The work I did with my "Stick" last week must've helped that. Although this treatment hurts like mad at the time, it feels fab immediately afterwards.
On Wednesday morning I got up early again and went out for a slightly longer recovery run than I'd done the previous day. I probably shouldn't have gone for a run so close to having my physio the previous day, but it was the only time I was going to be able to fit it in that day. It was a lovely and sunny Spring morning, although very cold, and because I needed to go for 5 miles I was able to get out into the countryside. The route I took is lovely and peaceful that time of the morning and I get to see lots of wildlife. My legs felt fine, but I did make a concious effort to take it easy.
Today I went out at lunchtime for an 8 mile threshold interval session and boy was it hot out there! After a 1.5 mile warm up I had to run 3 x 1.45 miles at tempo pace with 3 minute jog recoveries between each. This run was only going to take 60 minutes and I normally don't take water out with me when running unless I'm out for longer than an hour, but today I made an exception as it was roasting. I loaded up 2 of my little water bottles into my 'speed belt' and I needed every drop, even if I did use the dregs of each to spray over me to cool me down. It was a good session despite the heat, but I was glad when it was over so that I could get back to a cooler office.
A well earned rest day tomorrow after 3 back to back days of running, before a Fartlek session on Saturday followed by my final really long run on Sunday and then the taper starts. I'll be quite glad when the long 2-3 hour runs have finished so that I get more of my Sunday's back !!
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