The last 4 weeks I’ve taken a bit of time out to get some balance… some running, some rest and sleep, some strength training and some walking.
I’ve listened to my body and rested when I needed it, and managed to run another 60 mile month in June (same as May).
My mileage was a bit of a reduction from the norm for me, but I’ve been strength training 2 times a week and resting or running on other days.
I felt a bit like my cape had fallen off, and I caught up with some of my people for chats, walks and a bit of perspective. Now I feel like I’m back on track, and ready to get on with some good training mixed with a good work life balance.
Here’s what I’ve been up to since mid June (instead of posting weekly on here, I’ve kept an email draft of my plans / progress):
Mon 17: Rest
Tue: Squat Strength / 5.1M walk Chatelherault
Wed: 6.5M Run DMc
Thu: Deadlift Strength / 3.2M easy run Pollok / 4-5M walk
Fri: Rest / 11k steps
Sat: 3.5M Run
Sun: Rest / Travel
2 Strength, 3 runs (13.2M), 3 rest days, lots of walking
Mon 24: 3.2M Run
Tue: Clean n Press Strength
Thu: KB Strength / 7M Run
Fri: 4.2M Run
Sun: 8.3M Run = 60 miles for June!
2 Strength, 4 runs (22.5M), 2 Rest days
Mon 1: Rest
Tue: Rest / Walk
Wed: 5k Run / Squat Strength
Fri: 5.1M Run
Sun: Deadlift Strength / walk
2 Strength, 2 runs (8.3M), 4 Rest
Mon 8: 4.5M Run
Tue: Clean n Press Strength / 60 min walk
Wed: 60 min walk / 7.6M Run
Thu: 5.2M Run / Travel
Fri: 7M Run Inverness canal
Sat: 4M Inverness
5 runs (28.3M), 1 strength, 1 rest
My sleep has improved a lot, and in the last week I’ve come off coffee / caffeine to see if it can help me to sleep better and improve my health a bit. I might still have a coffee on Saturdays as I don’t want to cut it it all together unless there are obvious negative effects from it.
I’ve also had a sore neck and shoulders since the start of May. I’ve been doing physio exercises to try to help it, and had a couple of massages. I think I’ve figured that it isn’t muscular, so I’ve booked to go see a chiropractor to see if they can help.
Next week I’m planning the following training – taking a bit of a break from heavy strength training for a couple of weeks. A focus on getting out running more often for a bit…
Mon 15: 5M / Bodyweight or KB strength
Tue: 4M / chiropractor
Wed: KB strength or 5k run
Sat: 4-5M wi FG
And here’s my plan for the next 11-12 weeks – training for the great Scottish Run half marathon at the end of September:
1 July – 5, 5k, 5.2
8 July – 4, 7, 7.6, 5.2
15 July – 4, 5, 9, 5
22 July – 5, 4, 15 (LM) – maybe 12 of these
29 July – 4, 5, 8
5 Aug – 4, 6, 10
12 Aug – 4, 5, 12
19 Aug – 5, 6, 8
26 Aug – 4, 5, 9
2 Sep – 5, 4, 13.1
9 Sep – 4, 5, 12
16 Sep – 5, 4, 9
23 Sep – 3, 4, 13.1
I’m aiming to do more running up to the end of July, then runs and strength in August and September. And I’m also looking to continue with better sleeps and take rest if I need it – and get my neck / shoulders fixed too!
Have you missed my posts? What do you like to read in my posts?
Let me know in the comments and I’ll see what I can come up with.