The start of a new week. No big meetings, business travel or executive dinners planned to get in the way of a full week of training. The focus is now on speed/endurance for the 5k race on 23rd October. 1 month to go. Sounds like a long time but it will fly.
Training plan for the week:
Monday: 5k time trial. √
Tuesday: Gym full body √
Wednesday: Intervals, 6 x 1km √
Thursday: pace run, 7km
Friday: HIIT, including 6 x 500m
Saturday/Sunday will be active recovery with the kids!
Thursday/Friday: as I said in a previous blog, I’m not as young as I used to be. I hit the wall. Rest day Thursday and went out for an easy tempo run Friday. Which was, by the way, perfect. Felt 1000 times better after it. Maybe a little training over the weekend if I can get my son, Pablo, out to do something. Lets see. It was a good week. My body feels like it has done some real effort. Happy with the times. Looking forward to next week.
Wednesday: killed it! 5 x 1km, in 4m15s, 4m, 4m, 4m, 3m55s. 1 minute jog recovery (which I kept to pretty well). Didn’t go for the 6th km as I could tell I had achieved the goal. Live to fight another day!
Tuesday: hit the gym. The gym hit me! Big spasm in my back, not the first time. Out with the foam roller and all seems ok for now. Still managed a good workout and 24 hours later the biceps and triceps are feeling really good.
Monday started ok. I set my Garmin watch at 4m20s lap pace for the time trial, thinking I would be able to beat the time. I came in at 21m41s. So ok, but feeling like I should have done better.
Let’s look to the positives:
- I was bang on the timing.
- I managed to hold back from killing myself on the first and last laps – kept reminding myself it’s a training session not a race. I have a good sprint finish no matter what my state, so confident that I can take 15 seconds out of the final lap anyway.
- Finished overall tired but not dead! A lot to build on for the next month.
Looking forward to the next 4 days of intensive training!