Welcome to my training report for week commencing 9th March 2015. Part of a series of weekly reports, briefly summarising my training during that week and plans for the following week. You will find the vast majority of my workouts published through my Strava, Runkeeper and Movescount accounts. Where applicable I have provided direct links to specific workouts on Strava below, should you wish to see more detail on them. OK so lets get into it.
Last week (commencing 9th March 2015)
As outlined in last weeks report, I am planning something a little different ahead of my next race, dropping the volume of quite quickly and focussing on rest and recovery ahead of the start.
Going into the week I was feeling pretty tired, so reduced this even further, focussing on getting in as much rest and recovery as I could. On Thursday, rather than the planned single 10 mile run, I instead broke this into a double run day and included some intensity in the first.
I am obviousluy worried that this may well backfire on me come race day but after starting both of the last two ultra’s feeling tired, I am keen to try something new and see if I can avoid this.
Here is how the week panned out.
Quick morning core session
Full core and flexibility session using TRX
Taper run E1, Ely
Full body TRX session
In the last week there was 5 hours 21 minutes of training, with a TSS of 357.9 and total distance of 41km broken down as follows:
- Run: 41km in 3h 35m
- Cycle: None
- Swim: None
- Core work: 1h 46m
Plan for next week (commencing 16th March 2015)
So race week is finally here and the main aim is to get as much rest and recovery in as possible prior to towing the start line Saturday morning at 9am.
My training hasn’t been as good as it could be, with little or no hill work and a problematic hip. However I am confident my fitness is there to get me round, its just a question of how long it will take me!
I will drop the heavy core work this week and include two short recovery runs with a little bit of intensity thrown in, ahead of two days complete rest before race day.
Finally I will try and focus on getting some good sleep, if possible, ahead of race day. I have also booked in a sports massage on Monday evening to flush the legs through.
Here is how the week should pan out:
Monday (Double run day)
- Easy recovery run of 8-10km
- Rest day
- Easy 5km run with a little intensity
- Rest day
- Rest day
- RACE DAY!
- First of many recovery days!