This week has been great, I’m finally back on board with my running after getting back from Amsterdam (and Kilimanjaro). And I’m not just running because I have to, I’m loving it again!
Monday – 5K run along the Thames.
Tuesday – 3 miles along a trail near our house, we’re just getting to know the area so we ran 1.5 miles in one direction (uphill) and 1.5 miles downhill back to the house.
Wednesday- Off – just cycled to and from the train station, had a meeting with my new accountant and had my nails done with Corey in London.
Thursday – 4 mile run along the Thames path – Tom encouraged me to pick up the pace for the last half mile, which I really needed. I feel like I’ve lost so much speed over the past year but right now I’m focusing on returning to running without worrying too much on speed.
Friday – Walk in the woods behind our house with Tom then a weights session with BW Commando.
Saturday – GunPowder parkrun 5K at 8.20 pace
Sunday – 7 miles
My first long run in AGES – I don’t think I’ve run more than 6 miles since October last year. It was hot but I took it really slow – not even taking a watch. I preplanned the 7 miles and just ran, listening to podcasts as I ran, enjoying the freedom of not running in a city! Straight to Starbucks after – they’re already getting used to the sight of me in their shop very sweaty ordering a Cold Brew!
Here’s the plan I’ve put together for the next 11 weeks of NYCM – it includes quite a few hills which luckily this time round don’t have to be done on a treadmill, there are plenty around Henley. Monday’s runs are going to be very casual, a very slow recovery run. My weights sessions are running focused to help my knee rehab and improve my strength – these are with Brad from BW Commando. I’m yet to find a studio in Henley so will be doing my yoga using my ClassPass in London.
10-12 Week New York Marathon Training Plan
|29/08||3 miles||3 x hill + weights||Rest or yoga||5 miles||weights||rest||10|
|05/09||3 miles||4 x 800 + weights||Rest or yoga||5 miles||weights||rest||12|
|12/09||3 miles||4 x hill + weights||Rest or yoga||6 miles||weights||rest||14|
|19/09||3 miles||5 x 800 + weights||Rest or yoga||6 miles||weights||rest||16|
|26/09||3 miles||5 x hill + weights||Rest or yoga||7 miles||weights||rest||18|
|3/10||3 miles||5 x 800 + weights||Rest or yoga||7 miles||weights||rest||20|
|10/10||3 miles||6 x hill + weights||Rest or yoga||8 miles||weights||rest||16|
|17/10||3 miles||6 x 800 + weights||Rest or yoga||8 miles||weights||rest||22|
|24/10||3 miles||7 x hill + weights||Rest or yoga||9 miles||weights||rest||10|
|31/10||3 miles||4 x 400 + weights||Rest or yoga||rest||rest||shake out run||26.2|