Monday 19th August: Strength and Core exercises + 60 min cycling
Easy spinning
Other than a couple of tight spots in my hips, I was feeling 100% today but took it really easy to make sure I recovered from the race
Tuesday 20th August: W/U exercises + 75 min
26min speed work on single track + 20min barefoot
Those couple of tight spots were gone this morning so I had a really session.
Wednesday 21st August: W/U exercises + 90 min
Up Lookout bike track-down honeyeater track-along Bellbird trail -return along same route + 20min barefoot
Under a bit of pressure with uni work at the moment so got on with study in the morning and left the run until the afternoon.
Thursday 22nd August: 60 min cycling
Easy spinning
Four assignments due called for a short and very easy session!
Friday 23rd August: W/U exercises + 2 hours
30min of short hill reps on Lookout trail + 30min tempo on Lookout bike track and Honeyeater track + up Lookout trail – down/up Chapel Road track – down Lookout trail + 20min barefoot
Let myself sleep in today and so felt great running.
Saturday 24th August: W/U exercises + 6 hours
Up Lookout bike track – down Honeyeater track – along Under Construction trail – along Bellbird trail – along Boscombe Rd trail – along South Boundary rd – turn around and return along same route + 20min barefoot
I had to resist the urge for a hillier route to prepare for Surf Coast Century. It was the longest run I have done this year without any hands-on-knees-hiking up hills to break things up and so my arms were actually pretty stiff by the end! It was ‘relaxing’ to head out on the local trails and not have to think about anything other than putting one foot in front of the other after a busy week.
Sunday 25th August: W/U exercises + 3 hours
Included 90 min of sub-tempo running – Up Lookout bike track – down Honeyeater track – along Under Construction trail – along Bellbird trail – along Boscombe Rd trail – along South Boundary rd – turn around and return along same route + 20min barefoot
I was surprised to wake up without any soreness in my legs and just a little bit of stiffness. When I set off I didn’t know how I was going to get through the speed work but somehow it happened and I actually felt great!
It was a fantastic week of training which included my biggest weekend of running even though I was feeling a bit run down at the end of the week from uni assignments. Fortunately it with nothing that couple of nights of descent sleep couldn’t fix! As always, my training program was created by Andy Dubois at Mile27 Personal Training.
Getting excited for SSC!
Perpetual Motion 