In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Run||6|| 5:19:47|| 37.69||(8:29)|| 60.66||(5:16)|| 506|
| ||Total||6|| 5:19:47|| 37.69||(8:29)|| 60.66||(5:16)|| 506|
Run 1:08:02  11.61 km (5:52 / km) +288m 5:13 / km
tonight I took Marketa and Tereza (both of Klaras sisters) up to the Bastille. A beautiful sunset and some really good chat!
good run as well. have calmed down after last night’s explosion of attackpoint frustration lol. One week til I’m in bonnie Midlothian.
Run warm up/down 24:33  4.92 km (4:59 / km) +9m 4:57 / km
back to normal warm up distances thank goodness. Matthieu was in charge of making sure coach didn't get carried away with the pace haha.
From the track to Parc Paul Mistral. It's getting dark now by 715.
Run intervals 23:39  5.2 km (4:33 / km) +9m 4:31 / km
4 x 4 mins
with 1min 50" recovery
first two reps in the park, then the second two on the tow path heading back home.
This is my final target session before Cumbernauld next weekend. I could write a very very very long entry about how much this coach is doing for me and how great his approach to training is. He really values specific sessions, but not too close to the race. so I've been training hard now for a while, and think that easing off volume and intensity next week will do wonders when it comes to race day.
I wish I had met a coach earlier on in my running career like this.
I wish that everything that happened last year could have been avoided :( I suppose it was a learning curve, I just wish that I had had a bit more of a clue and not put all my trust in the other coach in Edinburgh. The French coach won't let me race back to back and if I have raced, I will only do a light session. I remember before Liverpool 2016, instead of 15 x 400m (jog back rec), the taper was 10 x 400m. No wonder I went backwards and the fatigue just soared.
I'm really putting my all into focused sessions here, twice a week, which is plenty. The rest of my running is at a way lower intensity and merely is the filler between the two sessions, not busting a gut, just chilled. I'm really happy that I'm beginning to see improvements again.
I managed to comfortably hit just sub 4min/km (there was one that claimed to be 4.05 but I contentiously object as we went under some trees and the GPS messed up.)
Here's to a bloody brilliant race at Cumbernauld 2k18.
2016 I had just made a come back after the previous coach bust my lower back and I couldn't walk, then 2017 the anaemia was real...
Fingers massively crossed that this year I've got some fire in my belly, some speed in my legs and a smile on my face.
Run warm up/down 8:13  1.52 km (5:24 / km)
Run 22:42  4.21 km (5:24 / km) +11m 5:19 / km
morning wee two bridges
Run 45:19  8.11 km (5:35 / km) +34m 5:28 / km
with marketa. both of us fairly fooked from Tuesday nights session!
good chatty run.
Run tempo 1:09:40  14.15 km (4:55 / km) +28m 4:53 / km
okay so tonight, my coach had us running a 34 minute warm up hahaha I was at the back with Dede once the pace reached 420s for a solid 15 mins and I was like hmmm this is a tempo in itself, how on earth am I gonna get home.
Anyway, low and behold, the session began. Rather than completely stopping for the recoveries I was jogging at closer to 5min/km so more floaty style not really sure... whatever it was it was hard. I was glad to see the breaks between sets and dreaded every time coach said "Demie tour!"
2 x (6 x 50" on, 30" off)
1 x (4 x 50" on, 30" off)
the volume was a lot longer than previous weeks so I thought it right to skip the third and final rep in the last set. too tired! marketa and I in agreement both exhausted.
went babysitting after and the dad had left us all a takeaway pizza. yas.
Run 54  0.22 km (4:05 / km)
Run 56:45  10.72 km (5:18 / km) +127m 5:00 / km
run round Grenoble from the hotel (left mum asleep, clearly knackered from the hike haha.)
felt very fresh and up for it. glad I had that time off.
NB. I have booked my flight home to Scotland for next Friday. wahoo.
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