19-25.8.13: Difficult week...
Mon - AM: 8.5km, round Klostergården and up by the Arena. PM: same run. Felt tired after the long run the day before, but not too bad - evening run at a faster pace than morning.
Tue - Urgh, utterly crashed. Felt very tired. Rest day
Wed - AM: feeling less tired, ~5km warmup run to Lunds CIP, then 4x1km - but could only manage a rubbish pace of 3.30/km! Still felt tired, even after a full day of rest the day before. Approx. 5km run back. PM: repeated the same session, with 3x1km at a better 3.25/km pace, then 400m intervals at 1:15/lap.
Thurs - easy recovery 10km along the river past the sewage works in Lund. Still tired.
Fri - Started a 20km run along the Hardebergaspåret, but abandoned after 1km - legs still felt very tired, plus very stiff ankles. I've learnt that running when tired and ankles not 100% leads to disaster! Decided on a second rest day of the week.
Sat - Despite the rest day before, still tired. 6.5km to Hasle Bakker, then a very easy, heavy legged Brabrand parkrun - 18.30 for 5km. Felt a bit better on the run back, a slightly longer approx. 7km run back in 3.40/km.
Sun - Decided to split the long run in two. AM: 20km @ 3.44/km. Took a different route than usual, uphill through Lystrup, across to Elev and back through Lisbjerg skov, across the motorway and back through Mollerup skov. Still felt tired, but far better than previous days; doing a different route helped to stop me getting too 'tired in the head' doing the same thing each week. PM: run round Egå Engsø, back to Bellvuehallen, alogn the beach and up through Riis skov. Decided that was enough at the top of the woods and did a very easy warmdown jog back home.
Total: 107km, av pace: 3.57/km
Summary - very hard week this week. Felt extremely tired for most of it and really couldn't do any fast running at all or complete the usual weekly distance. I suspect I overdid it on the long run the previous Sun, then didn't recover sufficiently on the Mon which totally exhausted me, and it then took me most of the rest of the week to recover. I'd also been working quite late, which didn't help with tiredness - and forced me to train later in the evening (and sleep less). I also think I havn't quite recovered fully from the 1/2 in Malmo; the fast turnaround to get back to high weekly mileage in order to train for the Århus half was probably not ideal (should really do 1.5 weeks of easy running post-half and a routine of 3 hard weeks and 1 easy).
Next week - Final 'hard' week before tapering for Århus 1/2. Take it slowly and build up distance\intensity again. Split sessions into AM/PM where possible. Will do the 12km Marselisløbet on Sun 1\8 as a tempo session at 3.20-3.40/km, depending on how I feel (well short of full race pace anyway, especially up the hills).
| Date\Day | km | Time | min/km |
| 25/08/2013s | 20.04 | 01:15:00 | 03:44 |
| 25/08/2013s | 11.02 | 00:47:00 | 04:15 |
| 25/08/2013s | 3 | 00:00:00 | 00:00 |
| 24/08/2013s | 6.68 | 00:27:00 | 04:02 |
| 24/08/2013s | 6.69 | 00:25:00 | 03:44 |
| 24/08/2013s | 5 | 00:18:30 | 03:41 |
| 22/08/2013t | 10 | 00:43:00 | 04:18 |
| 21/08/2013w | 13.64 | 00:49:30 | 03:37 |
| 21/08/2013w | 13.64 | 00:50:11 | 03:40 |
| 19/08/2013m | 8.67 | 00:38:00 | 04:22 |
| 19/08/2013m | 8.67 | 00:37:00 | 04:16 |
| Total= | 107.05 | av pace= | 03:57 |
Mon - AM: 8.5km, round Klostergården and up by the Arena. PM: same run. Felt tired after the long run the day before, but not too bad - evening run at a faster pace than morning.
Tue - Urgh, utterly crashed. Felt very tired. Rest day
Wed - AM: feeling less tired, ~5km warmup run to Lunds CIP, then 4x1km - but could only manage a rubbish pace of 3.30/km! Still felt tired, even after a full day of rest the day before. Approx. 5km run back. PM: repeated the same session, with 3x1km at a better 3.25/km pace, then 400m intervals at 1:15/lap.
Thurs - easy recovery 10km along the river past the sewage works in Lund. Still tired.
Fri - Started a 20km run along the Hardebergaspåret, but abandoned after 1km - legs still felt very tired, plus very stiff ankles. I've learnt that running when tired and ankles not 100% leads to disaster! Decided on a second rest day of the week.
Sat - Despite the rest day before, still tired. 6.5km to Hasle Bakker, then a very easy, heavy legged Brabrand parkrun - 18.30 for 5km. Felt a bit better on the run back, a slightly longer approx. 7km run back in 3.40/km.
Sun - Decided to split the long run in two. AM: 20km @ 3.44/km. Took a different route than usual, uphill through Lystrup, across to Elev and back through Lisbjerg skov, across the motorway and back through Mollerup skov. Still felt tired, but far better than previous days; doing a different route helped to stop me getting too 'tired in the head' doing the same thing each week. PM: run round Egå Engsø, back to Bellvuehallen, alogn the beach and up through Riis skov. Decided that was enough at the top of the woods and did a very easy warmdown jog back home.
Total: 107km, av pace: 3.57/km
Summary - very hard week this week. Felt extremely tired for most of it and really couldn't do any fast running at all or complete the usual weekly distance. I suspect I overdid it on the long run the previous Sun, then didn't recover sufficiently on the Mon which totally exhausted me, and it then took me most of the rest of the week to recover. I'd also been working quite late, which didn't help with tiredness - and forced me to train later in the evening (and sleep less). I also think I havn't quite recovered fully from the 1/2 in Malmo; the fast turnaround to get back to high weekly mileage in order to train for the Århus half was probably not ideal (should really do 1.5 weeks of easy running post-half and a routine of 3 hard weeks and 1 easy).
Next week - Final 'hard' week before tapering for Århus 1/2. Take it slowly and build up distance\intensity again. Split sessions into AM/PM where possible. Will do the 12km Marselisløbet on Sun 1\8 as a tempo session at 3.20-3.40/km, depending on how I feel (well short of full race pace anyway, especially up the hills).
Ingen kommentarer:
Send en kommentar