Run, Koper, run

I missed Saturday training, but still managed to do 66km and 2 decent steady runs. 8 21 Feb - 27 Feb This week's totals: 4x, 6:31, 66km [7:31] Next week's plans: 5x, 7:50, 80km 1:32 1:33 1:29 1:56 14.3 km 16.4 km 14.0 km 21.1 km RS 8km, 10x100s SR 11km [SW] ER 11km [TM] SR 12km + 3x1'/3' [135] [151] [133] [156] 5:21 min/km 5:13 min/km 5:30 min/km 4:50 min/km body pump On Wednesday I again joined the Sports World group. It was snowing so only four people showed up & at some point we split into two groups, so I was running only with Michal and we did a pretty decent 11km together. We averaged 5:13 min/km but there were stretches were we would go at 4:30 min/km. General training tiredness starts to set in and after this Wed training I could really feel my muscles hurt for the following two days. So much so, that I decided to postpone the Friday training; a move I regretted later, as on Saturday I was so busy that I didn't manage to ...

Tricky week, as I spent 3 days in Lisbon. But I still managed to squeeze in 5 trainings :) 7 14 Feb - 20 Feb This week's totals: 5x, 6:38, 63km [9:23] Next week's plans: 5x, 7:24, 75km 1:36 1:29 1:15 1:14 1:02 14.3 km 14.0 km 12.5 km 11.0 km 10.9 km RS 8km, 10x100s ER 60' [TM] + jog 2km SR 42' [SW] RS 60' [TM] SR 8km [137] [141] [153] [148] [155] 5:30 min/km 5:30 min/km 4:59 min/km #9 4:55 min/km body pump On Wednesday I did a training with the running group at Sportsworld. I had a nice opportunity to talk with the coach and get some invaluable training advice. First of all he told me to check the resources of the Arthur Lydiard Foundation , which I'm certainly going to do soon. Secondly, he took a look at my training diary and suggested a couple of alternations, which can be summarized as follows: More rest. Between 5 running sessions, body-pump, yoga, dancing and squash I just don't have enough time for recovery. The id...

Another solid week, with a sweet total of 75km and a nice 24K running trip on Sunday. 6 7 Feb - 13 Feb This week's totals: 5x, 7:55, 75km [9:10] Next week's plans: 5x, 6:49, 68km 1:26 1:31 1:14 1:15 2:28 13.0 km 15.0 km 11.0 km 11.7 km 24.6 km CROS 60' + ER 2km [TM] ER 12km + 10x100m/100m CROS 60' [TM] ER 60' [TM] RT 24km [140] [152] [139] #8 5:39 min/km #9 5:36 min/km 5:42 min/km body pump This week completed my 6 weeks preparatory period. Weekly mileage presented below. I'm real happy with my regularity: I started slow with 3 and 4 trainings in the first two weeks, but after that I did 5 trainings per week, like a clockwork, only missing one single training in week 4. Way to go! After those 6 introductory weeks, I'm not about to proceed to next stage of training, i.e. working not only on endurance but also on speed. That means dropping long running trips and crosses but instead introducing two new types of training: ...

A very good week. All running done according to the plan. 5 31 Jan - 6 Feb This week's totals: 5x, 7:16, 69km [12:01] Next week's plans: 5x, 8:05, 77km 1:14 1:34 1:14 1:03 2:08 11.7 km 15.0 km 11.0 km 10.0 km 21.6 km CROS 60' [TM] ER 12km + 10x100m/100m CROS 60' [TM] ER 9km [TM] RT 21km [145] [140] [153] [150] [143] #7 5:56 min/km #7 5:36 min/km 5:39 min/km kettle power yoga body pump modern dance squash Two cross trainings on a treadmill (as the weather still not very friendly), two easy runs (one again on a treadmill, the other one 14km + strides) and finally today a running trip of 21km. This went particularly well with a decent average pace of 5:39 with relatively low average HR of 143. That's quite an improvement compared with the short 10km runs at pace slower than 6:00min/km, with a higher heart-rate, that I was doing at the beginning of the year. The form is (slowly) coming back and it's great to see that! :)