15-21 January 2018
Wednesday – workout #8
7x 0.15 mile sprints (with uphill sections) at a range of 15 seconds slower and faster than 1 mile goal race pace* with 1½ min jogging recoveries
After 3 days of rest I knew I had to run.
But my right leg was still feeling sore.
So I compromised, committing to less reps than I could ordinarily manage.
I needed to prove I hadn’t lost any fitness.
Each rep began with an incline before flattening out for the last two thirds of the route.
My starting point for each rep crept up the hill as I struggled to jog far enough to return to the base.
“Drive. Drive. Power. Power.”
The mantra kept me strong throughout as my breathing became uncontrollable.
I had to dodge dogs and a few walkers but overcame slight stitches and acid reflux.
Thursday – workout #9
10x (2 mins hard effort at approx. ½ min slower than 1 mile goal race pace* with 1 min jogging recoveries)
My right leg was worse, forcing me to doubt whether I should run a fast club session.
But I risked it, knowing I would have the remainder of the week recovering.
I was conscious of not running too hard.
I didn’t want to run at the front of the pack.
But I found myself there.
So I used lapping others as my motivation.
As another runner passed me during the active recoveries I used him as the marker to overtake on the hard sections.
I didn’t rush my movement but kept quickening my pace, attempting to feel relaxed.
Then the drizzle came.
I persevered until the end of the session, proud that I performed so well under less than ideal circumstances.
The rest of the week included 5 rest days (Monday, Tuesday, Friday, Saturday and Sunday) to ensure that I fully recovered from my sore right fibula and sore throat. Heat and ice failed to make much difference so I used kinesiology tape, which supported Thursday’s workout and helped heal my injury over the weekend.
During my two quality workouts I accumulated 4.73 miles (25 mins and 8 secs) between 4:29 – 5:43 min per mile pace. My maximum heart rate recorded was 197 bpm.
* 1 mile goal race pace is 5:00 per mile.
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