This week has been a tough one which saw me clock 70miles for the week (approx 112km).... A big chunk being quality in comparison to the week before. I also had to be careful as I broke the 10% rule this week with a leap from 53+ miles last week.Sunday started out well and I ran for 2hr through Helena Valley (18 miles) this was done after an easy 3 miles in the morning which came on top of an hour of Junior football umpiring. Starting the run at 3.30pm meant that I was coming home on dusk and in some places the footing got a little dodgy.
Monday was a solid 10 miles , the majority of it being done around Hyde Park and I made sure that I was coming home solid over the last 2 miles.
Tuesday (8miles) was another late run this time from Steel Blue oval in Bassendean. It rained hard for most of the run which I did not start until 7.30pm and by the time I got home I was smashed. This run incorporated a slightly modified mona session and I felt strong throughout.
Wednesday was a junior football meeting so again it was a late start from Steel Blue oval and again in the rain. I started out easy and soon established a good pace which I managed to sustain throughout the run. (10miles).
Thursday (10miles) was back at Yokine with a large group and after a good warm up we hit our straps with a solid session for the evening. Pleasantly smashed for the night and spent it chasing the younger runners.
Friday (3miles) was a little week but as I left the burrow I noticed that I was rooted. Already well up on last week in terms of mileage I backed off significantly and just ran through Kangaroo rise..
Saturday was a bastard, left the run late and stepped out the door into torrential rain and wind. Ran 8 laps of the block ( just over 1700 per lap) The block is an undulating loop and I worked the pace from steady even to solid. Initially 7 minutes per lap, this was down to 6min 20sec by the last lap as they steadily got faster. I felt strong throughout and left the run with a great sense of achievement.
This is my biggest mileage for a long time but the hard bit now will be to maintain it. I am hoping that my strength will develop through the program which will compensate slightly for what I have lost in speed over the years. I am constantly telling myself that it does not have to happen over night and this is something that I need to be wary of so as not to get into injury trouble....
Barrel on wombats...
What a week! Well done wombat! Agree re be wary of injury/burnout with the mileage jump. However experienced wombats like yourself, should be able to handle it if you proceed with caution. was cyclonic weather at times this week. I use the internet forecasts to try and avoid the worst of it, good move to run back from steel blue oval. I can relate to the night runs and 3.30pm start, I'm often getting out there at 1.30pm or 9.30pm as thay are often the best free time windows I get...Its totally worth it though! Way to go!
ReplyDelete