Monday
30 minute walk
Tuesday
25 minutes weights (full body)
30 minute run (with fartlek)
12 x 2min skipping intervals
Wednesday
55 minutes run (about 10km) including 4 short hill sprints
Thursday
40 minutes run (about 7km)
Friday
40 minutes stretching (with yoga poses)
30 minute walk
Saturday
40 minutes run (easy)
Sunday
52 minutes run (10km)
40 minutes stretch (with yoga poses)
Notes:
The run today was great until I started adding speed towards the end. I tried to increase my pace to 90% effort –I thought I was going to be sick. After slowing down a bit I managed to run home at a reasonable pace without puking. I might be coming down with something because something similar happened when I tried doing intervals on Thursday.
I think I may have pulled a muscle in my thigh. I feel it when I run and it’s even worse when I walk. Hopefully, ice and stretching will help.
*
At the beginning of October, which only feels like yesterday, I set some goals for the month. Some were met, many others weren’t.
1 – Run 100km +
2 – Complete a 10km race
3 – Include some hill work in my training
4 – Weight train twice each week
5 – Stretch for 30 minutes three to four times a week
6 – Do yoga or Pilates once a week
7 – Go swimming twice during the month
8 – Include some cycling
9 – Find time to rest
Firstly, I wanted to run over 100km this month. I think this was an easy goal because it means running about 25km each week. I ran about 145km. Next month I got to be more ambitious.
Run Warsaw took place on the first Sunday of October so the second goal was achieved with a PR to add – very happy about this.
Goals 4 to 8 weren’t met at all. I did some stretching but it was about once a week and the usual few minutes after each training session which I don’t count. I did manage to find time to rest though which is good. Rest involved putting my feet up, closing my eyes and trying not think about anything, or going out for dinner to a nice restaurant, reading in bed, and listening to some Sinatra or Eve Cassidy.
