Last week I did my first strength session in ages… months and months. I’d been wanting to get back into it for a while, and I’d do mostly bodyweight work, but I knew it would be sore so I was putting it off and off.
The Garagym has been kitted out and east since the start of June, and I recently added 2x8kg dumbbells and a Gym ball to it… but last Sunday (25 June) was the first day I did a workout in it.
It was a 25 min HIIT workout (below), followed by 9 minutes of what I call my Super 4s: 4 exercises, 4 circuits, 10 reps each – KB Swing 12kg, sledgehammer 8kg, KB high pull 12kg, Bent over Row 22kg
And they were there on Tuesday, Wednesday and Thursday. Not good. Sore just about everything – and just for 34 minutes of effort. I always find that strength doesn’t mix well with running, and this week was no exception.
I was planning on finishing my 100 miles running for June, but my legs were hell of a sore. I did manage my 100 miles, but only just, with some extra effort on Monday, Wednesday and Thursday.
Here’s what I did last week:
Mon: 7M easy run PM
Wed: 9.1M easy run PM
Thu: 8.9M easy run AM
Fri: 1M time trial (7:14 min mile)
Sun: HIIT 25 mins #2 + 9 min finisher
I made a bit of a math failure on Thursday 29th, which was quite funny really. On Wednesday I had 19 miles and 3 days to do the June 100 miles. I managed to motivate myself to do 9.1 miles on Wednesday after work through Pollok park and Bella park.
Then my math failed me and I took 9.1 away from 19 and got 8.9 (not 9.9)… So I did 8.9 miles on Thursday morning and came home to see 99 miles on my Garmin dashboard – ahhhhhh.
Sitting there in my running gear, all sweaty and I had an appointment to be at in 50 minutes, so there was no way I could do the extra mile then. And I was meeting a friend straight after work, so the remaining mile would have to wait until the Friday morning.
So that’s my 6th 100 mile month in a row.
Can I keep it going for 12? I’m tempted to say 6 months is enough, but as Lindsay who started me off on this in January said – ‘You said I’d do it for 12 months’, so I’d better try eh?
The answer to doing it is to keep on top of your mileage through the month and try not to let it slip too far behind, so that you’re not chasing your tail towards the end of the month packing in lots of miles. And always do a long run (or more) a week.
I was going to run about 13 miles on Saturday, but I needed sleep and my feet were sore so I decided to take a rest day instead. So I’ll get 8 miles in on Monday and 9 (6 + 3) in on Tuesday to get ahead of target at the start of July.
Half way through the year and 600 miles done. 🙂 I’m loving this annual mileage graph on Garmin.
I’m chuffed with how much I did last week, only one strength session due to my DOMS but hopefully I’ll be a bit better this week with muscle soreness if my body can get used to it.
Here’s my plan for next week:
Mon AM: 8M easy PM: Strength / HIIT
Tue AM: 6M easy PM: Coaching (3M)
Wed: KB Strength
Thu AM: Coaching 3.1M
Fri: HIIT & Super 4s Strength
It’s 29% of the way through the month on Sunday 9th July, so if I do all the runs above I’ll be 34.1 miles into the month, and ahead of my 100 mile target. 💯 mile 🎯