Training last week was interrupted by my Garmin-envy lurgy but I think taking a few extra rest days (not to mention all that dancing!) has definitely helped my recovery time:
Rest days - 3
Satan - 2
Runs - 2 (40mins, 65mins)
Hours spent dancing to daggy music at Retro - 4!
The week ahead...
Actually a big week for me as I'm due to increase to 4 x runs per week for the first time!
Monday: rest
Tuesday: 30min tempo run + Satan
Wednesday: Satan
Thursday: 8 x 1min; 1min SR
Friday: 2 x 30min spin classes
Saturday: 30min very easy run
Sunday: 70mins run
Monday 3 October - rest day
I am now the proud owner of an iPod shuffle complete with armband (thanks Mr Jen!). I've already decided what the first song to go on it will be (and let's just say it was one of the daggy songs we danced to on Saturday night....)
Sunday morning's deep and husky voice became no voice at all by Sunday lunchtime - much to the amusement of Mr Jen and the friend's we saw at a housewarming/grand final party on Sunday afternoon! Still no voice on Monday so I decided another rest day (with only 30mins stretching + glute/VMO exercises) was in order.
Tuesday 4 October - 30min tempo run + Satan
The voice is slowly returning today - back to being deep and husky. I could make some money out of my voice right now ;-)
I was actually a bit worried about this run last night as I was coughing a bit during the course of the night thanks to a constant tickle in my throat rather from my lurgy settling in my chest. I decided to do the run but to do a lap v. close to home in case I decided to pull the pin on the session.
My first tempo run and as expected, my pace was all over the shop! I started out well/strongly, died in the butt at about the 20min mark and then recovered again in the last 5mins. I did push myself and had to fight the urge to stop and walk a few times so it was a much tougher run than most recently. I was pretty buggered by the time I finished. Need to try and work out how far I covered. [Funny - when I went back to edit this post to include my session with Satan, I realised that I'd forgotten to mention my knee...which can only be a good thing!] My knee is improving - a slight niggle at about the 20mins mark but a quick stretch sorted that out. Lots of stretching and VMO and glute work (particularly for my RG glute which I don't think has been firing properly) seems to be working. Happy days!!
Headed to the gym at 2pm to see Satan for a circuit consisting of:
* 2 glute exercises on the swiss ball
* squats involving a medicine ball and my adductors
* star jumps,
repeated 3 times +
* push ups
* 1/2 chin ups,
repeated twice + glute stretches. Felt really strong today - another great session. More stretches to follow tonight.
Change of plan for tomorrow - a massage instead (with my next session with Satan moved to Thursday morning). Thankfully the bruise from my physio session on my right ITB has almost faded...
3 comments:
So is this like a Demi Moore type of deep and husky, or a Micky Rourke type of deep and husky? By your reference to your deliberate showing off in your short shorts I'm presuming it's the latter?
Maby youve missed your calling with that sexy voice!! Well done on your first tempo run :) Serious stuff... ready to tackle to Half! I have decided I am going to do this run as well... I was undecided because of my hoiday...but it will motivate me to run around Japan!
"had a chat/psychology session with no.1 adviser over a glass of red wine about the CC Half and adopted a pacer for a sub-2 hour run at the CC Half in Dec (thanks Unc!). T'was a really fun night." Jen_runs.
Me thinks you are committed with Unc.
And yes I was a pub/club dancing freak when I was younger. So I confess.
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