2014 Zatopek Week 4

The good news this week is that the calf hasn’t been a problem and I got a full week of running in. I didn’t lose too much fitness with the 10 day calf issue but I still have work to do to get back to full fitness. Noosa Bolt 5k next week will give me a good idea of where I am…

Monday – 10 miles back from work at 6.20/mile. No pain in calf (10)

Tuesday – skipped AM run just to be cautious

PM – 2 x 6 x Dobroyd hills with group. Set 1 was 1.51-1.53. Set 2 was 1.51-1.54, but clearly switched off on the penultimate one with a 1.56. Didn’t sprint the last one too hard so as not to get on toes too much. (11)

Wednesday – Physio session in AM with some dry needling and 90 mins after work at 6.20/mile. That needling really made the calves sore but was fine when I was running (14)

Thursday – AM – 43mins easy. (6)

PM – 10miles home from work with 2 mile tempo (10)

Friday – Pilates in AM 40 mins easy (6)

Saturday – 3.1k loop, 6 x Long hills. Loop in 9.30, 5 mins recovery then hills in 97secs down to 91secs for last one. Was in the mix with the group for most of it. (11)

PM – 43mins easy in the Blue Mountains. Hot day! (6)

Sunday – 2hr15 on a very hot Sydney day. My longest run for about 3-4 months and chose the hottest day in ages for it…. I got it done but felt pretty awful afterwards. Average 6.19/mile and was under 6 min miling for last 8 miles or so (22)

96 miles. A good week, and no calf problems. Got a couple decent sessions in, as well as a good long run. Not sure how Noosa 5k will go next week – I’m definitely lacking in speed so I may well find it tough!

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