Returning to my Running Club

23-29 July 2018

Week 7 of my training block for the Clacton Half Marathon based on Jack Daniels’ Running Formula.

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Easy Miles – Monday, Wednesday, Thursday and Friday

Slower than 7:25 per mile pace

Began my 5.9 miles at 6:50am today in order to fit in my exercise before work. Loved my frozen cacao pineapple and berry #protein smoothie afterwards. For more smoothie ideas visit https://t.co/yiyKkb1eJN. #Run pic.twitter.com/SHBnhpRodi

— David A. Church (@GroundedRunner) July 25, 2018

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Interval Club Run – Thursday

4:50-5:45 per mile pace

Tired after a great workout with my #running club tonight. 3x 30,60,90,90,60,30 seconds fast with 30 seconds recoveries. https://t.co/1AwwHz45bL #clubrun pic.twitter.com/bwbcVBwhuk

— David A. Church (@GroundedRunner) July 26, 2018

Rest Days – Tuesday, Saturday and Sunday

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Loved #coaching my running group this afternoon in the shade. Used a T-shaped path to #run endurance-pace intervals. Plenty of water breaks in between efforts. https://t.co/1AwwHz45bL pic.twitter.com/edeQs5XyIA

— David A. Church (@GroundedRunner) July 25, 2018

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After three weeks of increasing mileage, I made a conscious effort to reduce my running load this week. I enjoyed three rest days, lead two group coaching sessions and complimented my training with recreational cycling of over 10.5 miles across three days, just as I did last week.

My weekly goal was to return to my running club and complete a tough interval workout, which I did on Thursday. My calf muscles were sore afterwards but consuming my homemade protein smoothies helped me recover.

I accumulated 19 miles with still no signs of my recent injury, which has set me up for a ‘heavier’ week of training to come.