Week In Review – Normal Service Resumes

And just like that, the snow was gone! After a pretty epic snowfall and a great deal of disruption (continued into Monday) with above freezing temperatures and some heavy rainfall, the snow is all but gone save for the odd random miserable looking patch. Now everything just looks a bit grey and soggy. Oh well, perhaps spring is on its way…

But regardless of weather, marathon training continues and I was pleased to put in a pretty solid week of running despite work pressures (a coursework deadline which couldn’t change but was affected by our snow days). Here’s how my week ended up:

Monday – rest
Tuesday – bike reps @ the gym + sports massage
Wednesday – form drills
Thursday – Ashtanga yoga
Friday – rest
Saturday – parkrun
Sunday – 18 miles

Monday was a bit of a strange day. The schools in the region where I live were all back to normal after the snow, but I teach in a neighbouring region which had been worse hit and there were a lot of difficulties organising school transport and getting pupils safely to school. In the end the schools were shut to pupils but open to staff and since my journey is on main roads I had no problem getting in. It was actually quite a nice way to ease back into routine after our “bonus” days off and I got a lot done in my classroom that I hadn’t expected to get to for a while yet. I headed home at the end of the day knowing that I had no yoga class (there was never going to be a Hatha class this week as my teacher had another commitment) so I did a Yoga with Adriene video and enjoyed a restful evening before the coursework onslaught.

In order to support pupils with the deadline and make sure I was keeping up with checking all the work they had completed while school was cancelled, I decided to stay later at work as much as I could this week. I was able to stay for a good hour or so beyond lessons on Tuesday then headed to the gym for my bike reps. I had the same focus as last week to try and pull UP on the pedals rather than thinking about pushing DOWN and had an additional 2 reps to do. It’s a tough workout but I can feel the difference it makes to my fitness without the constant impact that, for me, often leads to injury. No time for a swim unfortunately as I had my monthly sports massage booked and with staying later at work I had only left enough time for my bike workout. The massage was great and was probably well-timed after all that running about in the snow last weekend!

For once, my Wednesday run went ahead as planned (these have been rather disrupted this training cycle thanks to a few weeks where I had planned not to run due to other commitments and at least 3 weeks where there was snow so could only do a steady run rather than hills/drills) although I was at work a bit later again. This week I had form drills to complete – 1 mile warm up then 10x 600m focusing on good form. Despite some gaps in my Wednesday training these went well, presumably helped by all those long runs I did with every 3rd mile faster/focusing on form.

YU0CrHaAQLS6B8Kxx6P%ZgOn Thursday I was pleased to have my Ashtanga yoga class. I missed this the previous two weeks (I had a parents’ evening a couple of weeks ago then the following week class was cancelled due to the snow). There were some newer yogis in the class so we simply worked through the asanas from the primary series that we normally do, no opportunity to work on my headstand this time. Still, it was great to be back in the yoga studio and I really enjoyed the class.

Friday had to be a rest day as I had an appointment to get my nails done (they were a bit of a disaster thanks to playing in the snow followed by all the work I did in my classroom at the beginning of the week). Steve had offered to do a PT session afterwards, but I thought it would be getting a bit late for him to hang about the studio and I had an errand before going home, so made it a rest day. Probably for the best as we’re in one of the annual “pinch points” at work and since the body can’t tell the difference between work stress and training stress, making sure rest is a priority is important to avoid injury/burnout.

XB02xfRrQX2kFjQKq25zzAAs parkrunday rolled around again, we were still on the alternative course as thanks to the melted snow and heavy rainfall, the grass section was completed saturated and churned up. For variety, it was decided that we would run the double loop course in reverse this week. It initially sounded appealing, but in the end was not the best week for this decision as there was some pretty heavy rain and one of those “Scottish headwinds” (a headwind in every direction – how is this even possible?!?!?). On the first lap I felt like I was working quite hard, much harder than the pace my watch was giving me, but I was still surrounded by all the same people I usually am so just went with it. In the end I managed another Royal Flush Negative Split and with a finish time of 24:49 was just 8 seconds slower than a couple of weeks ago when I ran my fastest this year. Given the conditions, I’m pretty happy with that, even if I did look like a drowned rat when I finished!

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IMG_0421Post-parkrun I headed home for a really quick shower before a brief stop at our neighbour’s house. He had run his 200th parkrun that morning and had invited people round for a cup of tea and cake/biscuits afterwards. I couldn’t stay long but had enough time for a quick chat, cup of tea (always awesome after a chilly parkrun) and one of his homemade biscuits which were marking the occasion.

O1X8cb7FRPWX0eNkHQ2T6wI then had to speed off to go and get my hair cut before getting on with the usual Saturday errands of food shopping and catching up on various jobs. Probably fir the best oterhwise I might still be there eating biscuits 😂.

Sunday was, as ever, my long run. I had 18 miles on the schedule and Steve had put something different into my plan. Having done lots of runs with every 3rd mile quicker, now he wanted me to do sequences of 3 miles at marathon pace and 1 mile recovery. Thing is, I’ve set no time goal for this race as I’m all about the process this year. Since sub-4 has previously been my goal, I decided to make my target pace for this run around 4 hour marathon pace and decided on a range of 8:50-9:10 since the route would be undulating (which I still think is a euphemism for hilly!). I wasn’t sure if I would be able to sustain this, but still wanted to give it a go. I took the first 2 miles as a warm up since they were mainly uphill, then settled into the pattern. At first I found myself running much faster than goal pace so it was an interesting exercise in controlling my pace in order to save something for later, but overall I was really pleased with the results. The recovery miles were super-slow and I just missed the target pace on 2 of the quicker miles, but this was because of an incline that’s encompassed the end of one mile and the start of the next – I just focused on running at the same intensity and only missed the pace by 10 seconds and 2 seconds respectively, which was pretty good! I even managed to hit my target in my last cycle which was miles 15, 16 and 17 so that’s encouraging. In many ways this run actually felt easier than last week’s 14 miles which came on the back of 7.5 the day before and were, of course, over the snow.

fullsizeoutput_242aWhen I run 18 miles I always feel near enough ready to run the marathon, but with a few weeks and more long runs still to go, it will be interesting to see how things progress for me. I’m still not setting a time goal though! I just want to see what happens when there’s no pressure.

IMG_5880Sunday finished in a pretty chilled fashion with a trip into town for coffee, some TV and lots of food before my usual Epsom salt bath. Lovely! And my legs didn’t feel too bad either…

How is your training progressing?
Do you have any time goals right now?
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12 thoughts on “Week In Review – Normal Service Resumes

  1. Sounds like Steve has set you up with a good plan. It will be good to hear how your run goes and I like the idea of not setting a particular pace and just listening to your body and running to feel. I have done that before and really enjoyed my runs/races.

    Keep up the good work!

    Liked by 1 person

  2. Nice post of the weeks activities. Oh I remember long runs! PS I don’t think spring has quite sprung just yet. More snow this weekend so I may be on the turbo in the garage again!

    Liked by 1 person

  3. Pingback: Week In Review – Spring’s Not Sprung! | The Running Princess

  4. Pingback: Week In Review – Made It!! | The Running Princess

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