Have been feeling flat all week but started to feel good again yesterday.
Ran a 10km tempo effort @ Heritage Forest (15km all up) and was very happy. Felt strong and relaxed, and the HR was lower than normal for a tempo run.
Today was another 2 hours thru Trevallyn State Forest. Didnt push too hard but instead just concentrated on getting out the required 2 hours. In the end I did it quite easily. I missed my long run last week so I was too keen on missing another.
I had run some 1km reps on the track (400m rec) on Thursday night and felt flat so I am glad that I got a good weekend out.
Tomorrow is the start of the 2nd 4 week cycle in my training program. The program repeats every 4 weeks and is based around getting and maintaining some fitness. A sample week is:
Mon: 70 minutes easy
Tues: 10 x 400m with 200 rec
Wed: 90 minutes easy
Thursday: 6 x 3min with 2min float
Fri: 40 minutes easy
Sat: 10 mile Tempo (10 mile includes wu & cd)
Sun: 2 hours easy
Each of the 4 weeks in the cycle has different session on a Tues, Thur & Sat to avoid boredom. No hard session is done more than twice in the 4 weeks so you can still monitor progress.
Approaching a race the program can be altered to suit whatever is approaching, ie adding quicker stuff if aiming for a 1500m.
For now I am just sticking to the program as I have no real races scheduled in for a while. I am running a 10 mile fun run in 3 weeks but I will do my 2 hours on Saturday and the 10 mile as my tempo run on Sunday instead. Simple.
Til next time.
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