This week’s focus was to get to the indoor track, keep an eye on my left leg/hip area, and continue to increase the long run. How did it turn out? See below.
Monday: Leisure walk- 50 minutes.
Tuesday: 55 minutes with track workout. 2 sets of 4 x 400 meters with 60 seconds rest and then 4 x 200 meters with 30 seconds rest. We weren’t sure what my paces would be as this was my first time on the track for such a workout in very long time. I started out on the 400s with a 90 but quickly settled into 95s for the remainder of the workout. It was an adjustment. I wasn’t used to the burning but overall, I was pleased with the effort. For the 200s, I ran 43s and enjoyed those much better. My rest was slightly longer as I had to get back to the starting points on the track due to its length not being the full 400 meters.
Wednesday: 50 minute recovery run with James outdoors. I was pretty sore.
Thursday: 60 minute steady run (last ten minutes under 8:45 pace). I also lifted legs after the run.
Friday: Another leisure walk for 50 minutes. Less sore and left hip ok.
Saturday: 70 minutes with 3 x 10 minutes at 10k pace (2 minutes rest in between each repeat). I held 7:41, 7:38, and 7:38 paces for the workout. It was a late one (around 10:30pm start) but was a solid effort. The last few minutes of the last two reps were a bit of a struggle. So much so, I even considered slowing down on the last one. However, I pushed through because that’s the new year’s resolution and it felt good to fight and finish strong. I noticed that tempo pain didn’t bother me as much as track pain. I had forgotten what that track pain felt like so now I think tempos will go a bit better because it’s not as intense of a pain. It’s more so just an annoying discomfort at times. Lifted upper body after the run.
Sunday: 90 minute long run. I took it pretty easy given that my workout was only 12 hours prior. Overall, I felt good.
Total: 5 hours, 25 minutes running; 1 hour, 40 minutes walking