The "nearly finished" training plan

Last week...


I made a triumphant* return to circuits on Monday. It was partner circuits, which means you work in a pair and one person does a number of lunges (for example) while you do sit ups, then you swap over. I was with Tracey, and we were quite evenly matched, but she decided to take her time choosing a resistance band to use for lateral raises, so I ended up doing over a minute of non-stop climbers. I will get my revenge...

*Sloth-like

On Tuesday I helped at beginners running club and took some of the run-walkers on a 2 mile slow-paced run (2 min run/1 min walk). I think I broke one of the ladies because she told Pete after that her shins really hurt. Oops. Pilates was hard on arms and core this week, with more lateral raises and lots of press ups. I think Zanna and Pete are collaborating :(

I intended to run either after the morning school run or at lunchtime on Wednesday, but work meant I was busy until 2pm. Giving myself 45 minutes, I decided to run up to Wilbury Hills/Standalone Farm. It's just over 5 miles, and I finished in just over 45 minutes (no time for a shower before the school pick up!). A very good tempo run that made me feel happy at the end.

I went to both running club sessions on Thursday. Ed and I took the run-walker beginners for an underpass session (fast up and slow down). I joined in on some of the sprints but didn't push hard. For inters we did a pyramid session: 100m, 200m, 300m, 400m, 300m, 200m, 100m sprints. Didn't do all that badly really, even though I hate doing sprints. 

I didn't do anything on Friday and Saturday in preparation for my long run on Sunday. Original plan was 14 miles as a cutback week, but after chatting to Lewis about long runs he convinced me to run another 20 miler. (Completely screws up my Jantastic plan for March but nevermind!) Ed suggested we run 2 mile laps of Stotfold (the route we take our beginners on), which meant other people could join us for one or more laps and not have to run too far. The aim was to run at marathon pace, which for Ed is 8:30-9:00. I stuck with him for about 10 miles but then started to tire. Lewis joined us at 10 miles and I ran with him for a bit, then with Pete. I thought I was running backwards at one point, perceived slowness. Anyway, finished the 20 miles in 3:03, which is 12 minutes faster than last weekend, thanks mainly to Ed and his fast first 10 miles.


Next week...

Monday: Rest day
Tuesday: Beginners running club (2 miles); Pilates
Wednesday: 9 miles, with 6 @ marathon pace
Thursday: Both running club sessions. I'm leading this week, so will be general runs out and back to Fairfield (for both groups). Will hopefully gain miles by looping back between groups
Friday: Rest day
Saturday: Bike ride, I'm behind on my annual target so I'm thinking of an early morning 15 mile cycle ride around the Greenway
Sunday: 13 miles, running with a friend on the Greenway from Standalone