Still pressing on with the training and gradually increasing the mileage in preparation for the Half and Full Marathon.
Mon:
Spinning Session on the bike, this is great for working on pedaling form, high cadence and interval session to really build up endurance.
Then I went into the gym and did a "legs" session including squats, lunges, leg press, hamstring curls, calf raises which were all high reps and short recoveries to maximise muscle endurance.
Tues:
Intervals on the treadmill - 4 x 1 mile repeats with 5 min recovery. FIrst few intervals I managed at 7:15-7:30 mins per mile...but gradually got slower!! I was pleased though with maintaining the pace over the mile :) Intervals are hard work but already I can feel them paying off :)
Weds:
Spinning again!
Thurs:
Took the bus again to work so I could run home! I have to say had I not HAD to run to get home I think i would have talked myself out of it! The weather was cold and I didnt feel very energetic! BUt IM glad I did run as once going I felt flipping great and did a bit "extra" , just over 13.5 miles in 2hrs 57secs! an average pace of 9:50 mile / min and I was very pleased!!
Sat:
A six mile tempo run at 8:23min/mile
Sunday was horrendous snow and therefore the club ride with my new cycling club was cancelled. GUTTED!! So instead I went to a local country park with my friend Ian and took video and pics of me running and biking in the snow for my new ingenious idea of a promotional video lol!!
Mon:
Spinning Session on the bike, this is great for working on pedaling form, high cadence and interval session to really build up endurance.
Then I went into the gym and did a "legs" session including squats, lunges, leg press, hamstring curls, calf raises which were all high reps and short recoveries to maximise muscle endurance.
Tues:
Intervals on the treadmill - 4 x 1 mile repeats with 5 min recovery. FIrst few intervals I managed at 7:15-7:30 mins per mile...but gradually got slower!! I was pleased though with maintaining the pace over the mile :) Intervals are hard work but already I can feel them paying off :)
Weds:
Spinning again!
Thurs:
Took the bus again to work so I could run home! I have to say had I not HAD to run to get home I think i would have talked myself out of it! The weather was cold and I didnt feel very energetic! BUt IM glad I did run as once going I felt flipping great and did a bit "extra" , just over 13.5 miles in 2hrs 57secs! an average pace of 9:50 mile / min and I was very pleased!!
Sat:
A six mile tempo run at 8:23min/mile
Sunday was horrendous snow and therefore the club ride with my new cycling club was cancelled. GUTTED!! So instead I went to a local country park with my friend Ian and took video and pics of me running and biking in the snow for my new ingenious idea of a promotional video lol!!
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