Wk9 into Wk10

Last week was another good one, 3 runs, 2 strength sessions, quite a bit of walking and 2 rest days. I had one day in Edinburgh with work, and that day, I was in the BBC Get Inspired video which was cool.

I had a holiday on Friday, which we spent having coffee, then lunch in Balloch, then we got stuff for our garden. Saturday was a great day, strength first, then walking around the west end with dinner out.

I could get used to 3 day weekends! (although I’ll have s few emails to get through when I go into work tomorrow – booooo).

Here’s what I did last week:

Mon: 8.5M run
Tue: Squat strength
Wed: 6M run (lunchtime)
Thu: Rest (3.7M walk)
Fri: Rest
Sat: Deadlift strength & 7.4M walk
Sun: 4M run

2 strength sessions – I didn’t manage my 3 a week, and won’t manage 3 next week as I have a hen day and night on Saturday, but maybe after that I’ll get settled into 3 strength a week.

I had planned on running and doing my strength training first thing in the morning, but a couple of sleep disturbed nights meant I either trained after work or at lunchtime mostly. Must do better!

The only thing is with this week, is that on Monday I felt a bit of a niggle in my right ankle / foot. It’s an old injury I picked when I went over my ankle playing basketball and it’s back. But I’m ok with it.

A mixture between plantar fasciitis and a sore ankle, it’s not sore when I run, but doesn’t feel quite right. And afterwards it can feel sore, especially first thing in the morning. It needs a good self massage I think too.

I’m hoping it’s not to do with my new minimalist trainers I got… (but it might well be) I’m just walking in them, but they might not have the support I need. So I’ll stay out of them for a bit, and I’m also going to stay off running for a bit, for around 2 weeks, with a little run next weekend to see how I’m going.

I’m good with possible injuries like this. All I do is agree with my body that there’s something not quite right, then mix it up a bit and swap my cardio running, to cardio something else. No harm done, a rest from running will do me good. (And fingers crossed my foot / leg is ok within 2-4 weeks).

I was coaching swimming the other week and realised I miss it, so I’ll do a bit of that, and also get my focus in on my strength training. And a good spin session or two in the gym is always good too.

I’ll swim 80 lengths each time, front crawl mostly, I’ll probably do:

10 lengths FC pull, 10 lengths FC swim
5 x 2 lengths FC sprint
10 lengths FC pull
30 lengths FC swim, steady
10 lengths FC swim down

Here’s what I’m planning this week:

Mon: Swim
Tue: Squat Strength
Wed: Swim
Thu: Deadlift Strength
Fri: Spin
Sat: Rest
Sun: Run

Let’s hope I can get out of my bed early (unlike last week!). I’ll try some new rules in trying to wind down and get to and stay asleep I think.

Re strength- I’ve been building my strength up as a base phase for the last 2-3 weeks, and have 1 week left of this phase, 1 squat session and 1 deadlift session:

I used to get really sore in the two days after strength training, but I seem to be ok now. Today I have sore forearms after deadlift strength, but my legs are good (even in the run the day after).

I’ve just got 2 more strength sessions of the above to go, then I’ll move onto the hypertrophy phase, 3 times a week:

Friday night this week in traveling to Edinburgh for my good friend’s gen day and night on Saturday. We’re off to Perth to do water tubing (in wetsuits, hopefully it’s not too cold!) then a night out in Edinburgh.

I went shopping for some stuff for it today and bought myself this top today too. (Not teaching swimming on Sundays is costing me money!)

The other thing we did today was have a really tasty lunch at Moyra Jane’s at the bottom of Nithsdale road.

They have a new menu, and whilst I could had gone for the Mac cheese or steak pie, I really like to eat tasty salads when I’m out. (honest). I had a hot smoked salmon salad which had a poached egg on top. It was well tasty.

And since I’d run this morning and I’d had a good healthy lunch, I decided it’d be good to share the tastiest homemade lemon meringue pie in the world ever, with Fit Girl. Yum.

Tonight I did my food prep for next week, whilst we made a beef casserole for dinner. Yum again.

Food for next week is:
– Berry breakfast
– Banana and peanut butter shake snack
– Chicken salad lunch: chicken, tomatoes, cucumber, orange pepper, cheese, chilli, sun flower seeds, greek yoghurt, apple. – cheese and cherry tomatoes
– pear
– coconut

I’m looking forward to a week of s’s: swims, strength & spin. No runs til at least Sunday, see how my foot is. 🙂

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