Week 12 – bouncing back

Week 12 – bouncing back

Monday: Recovery Run. 13.51 km, 0:59:04, avg 4:22km
Tuesday Warmup + Intervals, 22.5 km, 1:37:00,  Intervals =  8 by 3 minutes avg 3:50 km
Wednesday Long Run,  31.00 km, 2:20:00, avg 4:27 km pace.
Thursday. Morning Run. 25.77km, 01:57:15, avg 4:31 km pace
Thursday. Recovery run, 10.74km, 00:48:16, avg 4:29 km pace
Friday Medium Run, 25.87 km, 01:51:52., avg 4:19 km pace
Saturday Medium run to 5k, 27.39 km, 02:02:56, avg 04:29 km pace
Saturday 5k, 00:18:34, avg 03:45 pace.

Total 11 hours 55 minutes. 162.55 km. 100 miles

The first half of the week was difficult, I wasn’t yet fully recovered from my illness and it was showing itself through shorter and slower runs.

I got up early on Wednesday to try out a long run to make up for the lost training, it felt difficult throughout but I got through it to the end.  I didn’t have my garmin so that made pacing difficult.

Thursday I managed to run twice.  Once before work and once at lunch.  The morning run was my usual early morning hilly route, which I took quite steady.  When I got into work a fellow runner asked if I wanted to go out and I couldn’t resist saying no.  It was a difficult run but ultimately satisfying to end up having clocked nearly 37k on a school day!

Friday was my usual early morning run but with more focus on speed.  It was very satisfying to get back to a good pace on this route despite having run long the previous day.

Saturday I ran to the local 5k, I checked how my mileage was looking on the Friday night and noticed I was quite close to 100 miles.  I decided to set off slightly earlier and added another 4k to take it over 100 miles.  I don’t think it helped my 5k time which was significantly slower than my pb.

So overall a good weeks training and starting to get back some of the speed I lost through sickness.