Wk4 into Wk5 – getting a balance

In my last post I wrote about what I did this week, https://lornpearsontrains.co.uk/2015/01/30/week-4-weekend-workouts/ and my plan to finish the week with a good upper workout in the gym, and a 10 mile run on Sunday in the sun.

Today at the gym on the spin bike in my warm up, the man on the screen said the following which I thought was good (if a little cheesy):

So the effort I’m putting in will make a better me tomorrow. 🙂 After a few weeks of getting into it again, and building up to plenty of runs a strength session or two and a few rest days a week, I really feel like I’m getting a good balance. And I’m feeling good.

Here’s the last week:

image1.PNG

I’m on track with my speedwork, for one a week, for the last three weeks and in getting enough rest and sleep.

Now for next week. After our 10 miler on Sunday, I’ll be having an easier week / recovery week later on the week (from running long).

I’ve decided that in general I’m not going to do squats and deadlifts in my strength training. I was finding it was too hard on my legs to break them with strength training, then expect them to run lots. So I’m only going to do them occasionally (when I’ve got easier run weeks).

I was at a point where I was saying, running doesn’t work with strength training, but I think I’ve found a way around it. (Doing runs mainly to work by legs).

Here’s the plan for next week:

Mon: 8M Run (PM PT Swim coach)
Tue: 35 min 6×2:2
Wed: Strength (legs split day)
Thu: 5M easy Run
Fri: Rest
Sat: Strength (upper)
Sun: 6M easy run wi Fit Girl

On Wednesday, it’ll be my strength day for my legs, and I’m going to do a session in the morning before breakfast then a session in the evening after work, as follows:

I’ll keep the weight moderate, not too heavy, but I’m expecting DOMS to be worse on the Friday (day 2) so it’ll be a rest day. Then on Saturday I’ll do an upper workout.

Runs, early morning Monday and Thursday, lunchtime Tuesday, and with Fit Girl on Sunday. 🙂

It’s good to be back, running (even with he snow) and getting plenty rest too. 🙂

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