Hard Training

Couple of hard days training over the last few days have left my legs feeling trashed today (Thursday).

With the head cold/sinus infection slowly getting better I decided early in the week to start focusing on putting in some harder efforts and try concentrating on developing some speed.

After a weekend of training neglect and over consumption it was time to get back on track...

Monday started the running week and it felt way too hard. My sinuses were completely backed up and a quick death would have been welcomed - 12k (56mins).

Tuesday saw some intervals run around the lake. Struggled with breathing but managed to get through 2000-1000-1600-800-300-3x200m with 400m jog between. Pace started just below 4min/k and gradually worked down to sub 3min/k pace for the 200s. Felt harder due to sickness...

Wednesday was planning on running another hard session of repeats for some back-to-back efforts but after spending lunch with the wife headed out for 90 min run around the river. Ran solidly and covered about 20.5km in the 90 minutes. Legs felt smashed and coaching the 5 year old soccer team later almost put the nail in the coffin. Need to think about post-run recovery and dial it in.

Thursday got up early and headed out. Felt like an old man during the start of the warmup (4k/20mins) but gradually worked my way into it and loosened up. Another workout but less structured. Planned on running a pyramid session of 5-4-3-2-1-1-2-3-4-5mins with half rest but by the time I made it through to the 1 minute interval I was feeling toasted and finished with 10 x 1min fast/1min easy. Legs and feet (blisters) completely cactus.

If I can manage to drag myself out again today I'll put in another run. Perhaps a spin class in the morning will help ease the pain...

monday: 12k in 0:56 loop of the northern burbs

tuesday: 14k in 1:06 including 1x2000-1000-1600-800-300-3x200 w 400m jog

wednesday: 20.5k steady in 1:30

thursday: 14k in 1:05 including 40min fartlek (5'-4'-3'-2'-10x1' w 1/2 to equal jog)