*Jen cartwheels across the loungeroom*
A great run this morning & yum cha with my nearest & dearest girlfriends - seriously, life does not get much better than this!
Except for W2G, I have not felt soooooo good running in soooooo long. This morning's run was one of those which reminds you that persevering through the frustration, tears, stoopid niggles and incessant icing & stretching is worth it.
I had 14kms/1hr 40mins on the plan for today and had decided to run the trail near home - one of my fav runs. It is rocky & technical in parts so perhaps was not the best option given the state of my lower legs in recent weeks, but my 'yum cha' plans meant that I had to be on the road before 7 so it was either the trail or 14kms of concrete & hills.
I loved this run. I felt fit & strong & my lower legs felt good - no sign of niggles until late in the run when my right hip/glute started to make itself known. It was a clear & mild morning and there were very few people out on the trail until later in the run.
Did I mention that I really enjoyed it? I finished with 13.75kms in 1:41:04 (aver 7.21mins/km) giving a MTD of 57.17kms.
I didn't have enough time to do my ritual 30mins of stretches afterwards so I stretched for 10mins before jumping in the shower & running cold water over my legs for 10mins in what my nan would call a 'character building' exercise. It seems to have worked - they are feeling pretty good now.
This week has been a really solid week of training for me (*yippee*). My legs seem to have recovered well from the Wednesday's run which left them feeling really beaten up:
4 x runs (total of 30.63kms)
1 x weights session with Satan
2 x pilates classes
The week ahead - has the same (run) sessions as this week
Monday:
AM: 30mins easy/recovery run on grass
PM: weights session with Satan
Tuesday:
AM: interval session on the bike
PM: massage
Wednesday:
AM: 40mins @ 6min/km pace
PM: pilates
Thursday:
Rest (session with Saint Andrew)
Friday:
AM: 45mins @ 6.30min/km pace
PM: pilates
Saturday:
Rest
Sunday:
AM: 14kms/1hr 40mins LSD run @ 7min/km pace
13 comments:
hurray! that is EXCELLENT news! now, you still have to take it easy... so pleased to hear that you had a good one - hope that the yum cha was also top notch!
Great work Jen, and so good to know that you enjoyed your run!!
I like your "non racing" schedule in the other post as well, Black Stump on Jan 1 will be fun :)
Good to see you had such a great run. Let's hope you have many, many more like that.
Nice one, getting that running mojo back.
Well done for hanging in there.
As well as Black Stump, we'll have to try to have another Quarry Road run.
Nice. Real nice. I like reading posts like that.
I hope we can catch up at one of those training runs you have planned!
Cheers,
Ben
Woo hoo! that is such good news jen! Nnd now for the cottage cheese and rolled oats concoction - I know it sounds bizarre but it works! I have 1/2 cup rolled oats which I soak overnight with 200ml water, which I cook in the microwave for 2.30min in the morning. Then I add 1/2 cup cottage cheese, mix it through and heat for about 30sec in the microwave. Finally I add some sugar free maple syrup - yummo!
Fantastic to hear J. The FHG was way overdue some fun running time :)
About time Jen!
May there be many more!
Woo hoo you!
Wow, that's a cool post. Sounds like a fantastic run and your week's program sounds really excellent. Well done you! And I do like the sound of that massage on Tuesday (aaaah, that's tomorrow!!)
Wonderful to hear about this run Jen. Your planned training plan and runs sound good too.
Are you sure you really enjoyed the run Jen? I think the enjoyment part needed more emphasis.
That's soooo good about the Sunday run Jen. There's not much that comes close to the feeling you get on one of those days. Hopefully there'll be plenty more.
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