Fling training weeks 3 & 4
Week 3's post was overshadowed by the Wildheart x Rocket events post last week so I'll be combining the 2 weeks into this post. For more detail on the long run from week 3, see the post from last week!
Now I have to have a think what happened at the start of week 3 as it feels like a while ago!
Monday - S & C followed by a short walk. I must have wanted to get the step count up & walked the day off.
Tuesday - I've not forgot this one, intervals. 10 minute warm up & cool down with 1 x 1km, 90 second rest followed by 5 x 500m with 60 second rest. On paper it didn't sound as tough as the week before with 2 1km bursts. Well, I was humbled! I put on the vaporfly's for the fun factor again and managed 1s away from my km PB (which almost made me sick) and a half mile PB! I took it easier on the 1st 500m burst but the others that followed were decent. It was a good session and dare I say it? I almost now look forward to intervals.
Also managed a yoga relaxation stretch from Sydney Cummings.
Wednesday - the hardest S&C leg session I've done in a long time. Couldn't complete the final set but was satisfied I'd done something. Half of it was done in the garden as the temperature that day was roasting.
Thursday & Friday - spent recovering from DOMS, even questioned if I would be able to run on Saturday they were that bad. Should have done yoga here but didn't. Also missed a run/turbo session on one of these days. Not ideal and mustn't let it become a habit.
Saturday - see the last blog but here's a couple of highlights:
Week 4
Monday - S&C upper body. A decent session.
Tuesday - Supposed to be intervals swapped for an old tempo session. The reasoning is I was meeting a pal for dinner that evening and was aware I had to get this done early. I didn't think I'd cope with the speed that early (04:47 start time, yes I'll tuck my cape in!) but with hindsight I'd wished I'd stuck to the session. I think I'd have managed. I had a decent run that morning and felt great to have managed. I was tired for a couple of days after right enough!
Wednesday - S&C legs. The tough session. I was time limited for this so done what I could. I felt stronger this week however, I had a twinge in my right glute while doing skaters. Lunges felt sore and Bulgarian split squats felt unbearable. So I tried to adapt and do what I could. Another decent session.
Thursday and Friday - Life got in the way and I missed the interval session on the actual plan that I had planned to do. The mornings I felt tired from the Tuesday session mixed with life. Then when I had planned to do the sessions, life plans changed and it was too late to do the session. This ties in nicely with my mindset journal I have been filling out from the start. The summary of this is at the end of this week's post.
Saturday - Long run day. I slept in. It was worth it as I've really needed it. It's my time of the month and I've been floored with it. The day panned out that I've swapped the easy run and the long run. I opted for a nice run at Chatlerhault, just the one loop then do the long run on the Sunday. It's also worth noting I started a food diary today. You are what you eat has never been truer and after my diet this week, I feel like shite. Something has to give. I'm training much better so need to start eating and hydrating better. Thankfully Gemma has gave me a boot up the bum to get this done. 900ml water took in on that run and I'm delighted. Along with 45g of nerd gummy clusters.
Sunday - Long run. 90-120 minutes on the plan. Chatlerhault or Croy were the destinations of choice today. I wanted to be close to home as the eldest hasn't been feeling the best. This was an interesting one today. I woke up at 6am. Procrastinated and got myself so worked up about various things it induced a panic attack. Not had one of those for a while. I have various demons as to what has triggered this but not ones I'm prepared to share openly. The good thing is I have an awareness and now need to decide how I'm going to deal with this. A select few in my life know my background and have my back. I am able to share with some, just a running blog where a variety of people can see this is not a place I feel comfortable sharing my deeper thoughts. This is a training blog and I wanted to share that I too have emotional baggage and the mental side is really important to acknowledge. I had a cry as John could see I was getting overwhelmed and he gave me a big hug. This made a big difference. He told me to go for the run as he knows me better than anyone. He was right and it did make a difference.
I opted for Croy. I really like it up there. It's brilliant elevation for shorter distances & can feel so calming when life gets too much. I love how it's not far from the house but can feel like a million miles away with the peace I get from it. I discovered a new path for me which led me to the checkpoint I crewed at GB ultras G2E last year!
I took a fair few photos on this run because it makes me happy. Pace wasn't a concern today as lately I'm way more keen on elevation and getting these hill legs built back up again. It was a good run.
I always like seeing Silvanus and always say 'hiya big man!' as I pass him on runs.
I also love the views from the top of Croy hill and feel an enormous sense of gratitude I can make it up this hill when so many can't (even if it is a smaller hill).
No photo can ever do the ascent up Castle hill justice. It's a steep fucker! Great for building the legs. I wasn't feeling it on the way to it today. But it was getting done! I'm glad I done it.
I went down the road path towards Twechar as I enjoy that downhill then back up Barhill for that extra elevation. A selfie with the John Muir Way sign as I will be seeing it far more in the not too distant future.
Down the trails towards the car park.....
Which folk clearly don't use often!.....
Back at the car and 11.8km done. Not a big distance but a respectable 384m elevation gained. It all adds up. Not fuelled as well as Saturday's run but Rome wasn't built in a day.
Here's some final thoughts from my Heads Pace mindset journal from week 4. (full journal is available for purchase at www.headspaceruncoaching.com).
Have you missed any sessions this week? How do you feel about it?
I'm annoyed I never made the time to go out and do the interval session on Thursday. More annoyed I didn't just do the actual session on the Tuesday. Nic has told me at the start of this block as long as I have 3 solid running sessions a week it will be OK. I don't want to fall into this mentality of 'it's OK to miss the odd one here and there' as that all adds up. I've also not done any yoga this week. This might account for my mood. Sunday is far from over though so will get a session in tonight.
How can you reframe setbacks as learning opportunities?
This highlights to manage time better. I think for me just getting up in the morning and getting it done is the best course of action - as my day/job can be unpredictable. How do I combat the tiredness? Get an earlier night. Cut back on the screen time more too.
What's the biggest lesson you've learned so far?
I need fitness in my life for my own mental sanity. I've more than doubled my distance for running this month compared to the previous month and starting this blog/mindset journal, even writing FT W? (fling training week ?) gives me accountability for staying consistent. I have fantastic support at home and the best running community who are so encouraging at my back. So many are so understanding when I struggle and know what to say to keep me in check. I'm surrounded by people who all inspire me.
It's not a new lesson learned but one that's worth repeating. Consistency is key.
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