Week 9 of My Boston Buildup was dominated by recovering and seeing off a cold that id been dealing with for a few weeks. Followed up with the long run being replaced by the first of my evaluation runs.
Because of the Illness i kept my long runs short, I didnt go over 17km at all that week. However I did still do all of my runs. Which had the added benifit of helping me to see off the two niggles that had been plagueing me for a while, the right hip, and my left knee.
The Evaluation race i did didnt turn out as good as id hopped, Still a PB but way off what id hopped to achieve. I think it reflects the lack of speed work ive done so far. Ill be assessing the evaluation runs in more detail when the series is complete. No point getting concerned about a single result just yet.
So its good that ive started to introduce a Fartlek run in week 9 & 10 to help me transition into the speed work proper that i want to do starting week 11. I really enjoyed my fartlek runs.
Week 10 was a much better week for me, I clocked up another 100+ mile week. 163km. It hasnt been easy running as weve been dealing with a major cold snap here in europe, with temperatures getting down to -13°c mid week and -15°c saturday morning where i ended up with ice encrusted eyebrows and eyelashes. But perhapes the adversity has fired me up a bit more to get out there and get it done.
I also got my cross training in with a swim session thursday evening.
On Sundays long run i went out a bit to fast as i got caught up running with a faster group of runners. I also suffered some strange cramping/pain in my left foot that will need to be watched.
Looking ahead Week 11 is when i introduce some speed development work, Im looking foward to getting some intervals done on a track. And hopefully equalising out some of my running development.
100 mile weeks are sure to blunt your speed a little. Once the volume comes down and the speed goes up you'll blow your 10k PB out of the water.
ReplyDeleteI know your correct Grellan, Im not the most naturally fast guy as it is, and then to go through a phase of training with no speed work...
ReplyDeleteWhat I do think it shows though is that i really could do with a phase of training where i do focus back on speed development. Im not yet sure how i can work it into my plans for the sommer, but i think it would perhapes fit nicely with running less during the week and extending the longer runs on the weekends.