MONDAY: started the week with a run that literally didn't feel good nor bad, and instead just felt like I was running along my usual 8k loop in autopilot. I was pleased my autopilot setting was on sub five minute kilometre pace, and it was also kind of refreshing to have no mental debate going on in my head about how the run was feeling. Body Pump class after.
TUESDAY: Body Attack class. I also had my sports massage today, which gave my legs a good once over; especially my shins which proved to be very tight and the massage left some considerable bruising to emphasise this.
WEDNESDAY: a 9.5k run before Body Pump. My legs were a bit tender from yesterday's sports massage and the subsequent bruising, but I again kept to a sub 5 minute pace for each kilometre.
THURSDAY: after the pain treadmill intervals caused my shins last week, I headed outside for my interval session. My plan informed me I should run 16 x 1 minute fast intervals over a 8k distance - and this was tough! The intervals came round really quickly as I ran two within each kilometre, and by the last sprint it was an effort to keep my legs going. I did not struggle running intervals outside as much as I feared, however it was a little frustrating having to be fixated by my Garmin.
FRIDAY: on a hideously wet evening I splashed my way around an 11k route. To be honest I lost focus on my pace and instead just focussed on getting home as the rain persistently battered me! I still managed sub 5min/km pace and the strangest feeling was finishing the run and not being hot and sweaty - just soaked (see image!)
SATURDAY: Rest Day
SUNDAY: Saturday night I attended a colleague's birthday party, so after a bit too much to drink, a bit too much cake and BBQ food (as the only vegetarian it was only fair I ate all the Quorn right?!) and the fact I was staying away from home, Sunday's long run did not happen until the early evening. I don't think I have ever run at this time on Sunday and I really enjoyed it. It was lovely and quiet everywhere and also much cooler than earlier in the day. Despite not feeling in peak condition I chose to run a loop which included a lot of hills and surprisingly relished the challenge! I recorded an average pace of 5.02minute kilometres, which I was thus happy with in terms of working towards my goal of a 1.45 time at Great North Run in a few weeks.