Week 4 (22/1/07 – 28/1/07) [Mileage for the week = 41.5]

Mon (22/1)

Got myself sorted this week. Though I am away from home again I managed to get a hotel booked in the town centre. I guess that’s the one upside of such a soulless existence in that you have plenty of time to train provided you can find somewhere to do it.

Well I have restructured my training. Being away until Thursday night I can do a couple of sessions on the treadmill and some cross training in the gym. Tonight was just a steady 35min on the treadmill followed by 1 mile on the bike and a 5 min row.

2 pints of beer

Tue (23/1)

Day off. Blisssssssssssss. Bum!!!!!! Woke up with  sore throat. Popped into the chemist to get some lepsip on the way back to the hotel. How cool are they now. You can get ones which don’t need water. You just tip them onto your tongue and they fizz away. Marvellous…..reminded me of Space Dust. Anyone remember that?

2 pints of beer

Wed (24/1)

Back on the treadmill tonight. The lemsips seem to be doing the job. Got a cold but it definitely isn’t man flu.

Runners generally moan about running on treadmills but to me as long as you are very structured they can be quite a good. I am now making Wed’s session a tempo..ish run. So tonight was 1 mile jog, 18min fast..ish (3 miles) followed by 1 mile warm down. The good thing with this is that I can set the target pace precisely and play with the incline and split times as I like. The 3 miles in 18 min ended up being a negative split as I got used to running at that speed in a very controlled manner.

I rounded off the night with a 1 mile bike ride, some light weights…………its been a longtime!!! Then afterwards I did some core stability exercises and lots of stretching. Ommmmmmmmmmm. Well what else is there to do?!

Thur (25/1)

Hurray back home in time to run with the club tonight….just. Felt god to get back on the road though I do now have 4 days of continuous running….pah.

1.5mile warm up, 8 x 300m up Knighton Road, 0.5mile warm down……..nicely ticking over I thought to myself.

Then spent toooo long talking to Rachel at the club and bumped into Jon……..we are now going training on Saturday morning……..why didn’t I keep my mouth shut…..1.5 pints of Guiness!

Fri (26/1)

Well times have changed. Tonight I got kicked out of the house as it was a girly night and I was forced to go to the pub……………all I really wanted to do was go for a run. God what is happening to me! Anyway managed an 8 mile jog………….I was surprised that it was only that when I measured it as it took me nearly 57min. Must be feeling a bit tired. I then also had to jog another 1.5 miles as I was late getting to the pub.

http://www.gmap-pedometer.com/?r=672696

4 pints of Guness……..and chips on the way home…….3 mile walk.

Sat (27/1)

Met Jon at Cofton at 8:05am. Had him worried there.

Good to natter……breath deeply………gasp………..oh and then shriek as I chased after Jon’s heels.

We did something like this…1.8m warm up, 6x600m with 1 min rest (20min duration), 2.5 mile warm down. Jon carried on for another interval before the warm down but put a bit too much into it so called it a day.

Not as tired today as I was last week after x-country training. 4 days continuous training and in one piece.

I had to go out again in the evening. I now I now it’s a nightmare. This time to see a friend who couldn’t go out last night and now tonight was babysitting. You now how it is!

2 pints of stellar

Got man flu in the night as I couldn’t sleep for a blocked nose.

Sun (28/1)

Did I so not want to go running today. Forced myself out of bed and was late…………but so was Kev…haha. Made Kev run last weeks route but with non of the tempo stuff along the canal. Just a steady run as he’d been racing and I’d now done 5 days on. I did though come off at Bournville station (11.5) in line with my schedule and left Kev to do the last 5 miles on his own…..what a git eh!

http://www.gmap-pedometer.com/?r=655843

All in all a good week. Managed 6 days running for the first time in 9 months and got the mileage back to week 2. Time to build the volume and speed now……………..oh and DRINK LESS!!!!!!!!!!