MHFS Training – Light Session – Week 1 Day 5
Well today, if I followed my program I should have been on a rest/XT day. I went over to the gym but the draw of going running was too much, a friend of mine, David, who I have encouraged to run the MHFS 10k with me was going out for his 4th run and I offered to go with him to help keep the pace up. He has done a few runs of 3.5km and is upping the distance today to 4.4km, so a reasonably easy run considering what I did yesterday. Another friend, Mark, has been asking me to train with him, but the sessions are at night and it’s hard to justify going out at night when I have good opportunities to train during the day.
- Weight in Gym pre-run: 13st 6lb
Not long after we started (about 1km in) I noticed my legs were feeling heavier than normal but not too bad considering my previous session. I made sure I took it easy as I really don’t want to end up with an injury, our time around the 4.4km (2.73miles) course was 24:57 mins – so averaging 9:00-minute miles and not that much easier than yesterday. Averaging about the same times, and without a watch this time, I hadn’t brought it as I wasn’t planning to run. It felt easy considering it’s over a much shorter distance.
Afterwards I weighed myself again, before I did so my other friend, Roddy, who I had run the 10k session with yesterday said I would probably be 1lb lighter from fluid loss during the run, and he was pretty much spot on.
- Weight in Gym post-run: 13st 5lb
The scales only change in 0.5lb increments, but it’s a good enough estimate. I’ve had lunch and water now, so should have recovered the fluid loss.
The weekend approaches, and I have a nice easy 2 mile run to do tomorrow at a pace of 9:14-minute miles, which shouldn’t be too difficult. Sunday I get to rest, then Monday I have my first ever speedwork session, and I can tell you now, I’m not looking forward to it.
Speedwork
Dist: 5mi, inc
Warm; 3×800m@3:28-minute mile
w/400m jogs; Cool
I have to makeup the 5 miles either side of the 2.24miles of sprint/jog. Probably do a 1.5 mile warmup followed by 2.24 mile speedwork followed by a 1.26mile cool down. With the Garmin I am able to program the workout into the watch which should help me with this. Shame it can’t run for me too.:(
