Monday- Track Running pyramid session plus core work- 7.8km total
Tuesday- Rest and Sports Massage
Wednesday- 45 minute swimming lesson
Thursday- 45 minute treadmill pyramid intervals and core workout
Friday- Easy 5km run and physio exercises
Saturday- Rest and physio exercises
Sunday- 12 mile (19.3km run)
Today, I would have been running the Les Witton Dartford 10 Miles, but unfortunately the race was cancelled early this morning due to flooding on the course. Disappointing as I was looking forward to getting my first medal of 2014, and the running club did everything they could, but it just wasn’t to be. Hopefully the race will be put back until the weather is better.
Instead, I headed out to explore a different part of the Essex coastline and ran 12 miles from Clacton-on-Sea to Walton-on-the-Naze. The weather was beautiful (I’ve been so lucky with the weather on my long runs for the past 12 weeks!)
I did a couple of pyramid interval sessions this week, both at the track and on the treadmill. Monday nights session was tough: 1000m, 800m, 600m, 400m, 200m, 400m, 600m, 800m (all with a 200m recovery jog in between), it really got my blood pumping!
On Tuesday, I went for a sports massage as I’ve been having a niggling knee pain for a few weeks. Apparently my muscles at the front and outside of my thigh are strong, but my inner thighs are very weak, so they are not doing any work and my knee is rolling-in slightly as I run. The physio gave me some exercises to strengthen my inner thighs, and I’ve added some of my own- I want to get those lazy inner thighs strong ASAP!
Back to swimming lessons on Wednesday after a 4 week break over Christmas, we worked on back stroke, plus racing in teams doing front crawl.
This week I took part in week 2 of Fiona’s January Health & Fitness Challenge, the challenges were:
Do the January Core Workout at least 3 times- I must admit I only did this once, plus a very similar core workout at track on Monday. I’m not great at working out my core regularly and hopeless at holding a plank, I must get back into core work, as they say at track “a strong core makes a strong runner”.
Substitute all coffees and energy drinks for decaffienated coffee or herbal tea- No problem, I’m still cracking on with quitting Diet Coke and I’ve never drank coffee. This week, I drank nothing but water and a few herbal teas.
It’s not too late to join in this week’s challenge and check out the other bloggers involved: Devyn, Gemma, Sophie, Emsy, Nicola and Kirsty.