Coaching Week 12

So that was the 12th week of coaching.  Another week of good things, but also some frustrations, find out how the week went…

Following on from the Brighton Half the legs started the week feeling very stiff.  Not a surprise really after doing a half with only 11 miles run in the previous 4 weeks.  The other frustrations came with work and long days, which meant a couple of skipped sessions

Day 2

Turbo – 3 x 15 minutes as a progression of 5/5/5 (first 5 steady and aim to push HR up each min block to high threshold effort by finish) – 5 min easy spin between 15 min efforts

Session missed due to late night at work


Day 3

Easy run 30 minutes fully conversational

This was done a day late (completed Thursday), due to work commitments.  This also meant that the elliptical session on Day 4 had to be sacrificed.

This run helped to confirm where the current problem with the ankle is, which is the tendon that had surgery last March.  Pain every step, but just about within manageable levels.

This did mean that I was not sure about the 10k on Saturday and whether it would be possible or not.  It may be that I end up just living with the pain for a while, rest did not do a great deal of good, nor did the half marathon, hopefully an assessment this coming weekend will help to unlock the key.

Screenshot 2016-03-07 17.35.32Screenshot 2016-03-07 17.36.10

Day 4

Swim or 2 x Zova full body

Elliptical or bike 8,7,6,5,4,3,2,1 driving effort up each block with the first 8 minutes steady effort (not threshold). Reach threshold effort by 5-6 minute blocks. 60-90 secs recovery 

1000m swim completed in the morning, but as per the comments in Day 3 the elliptical session was not and was replaced with the 30 minute run.  The swim finally started to get the stiffness out of the legs from the half.

Screenshot 2016-03-07 17.46.04

Day 5

XT: Zova – Core

The core session was completed, plus a 500m swim, all backstroke (as always), done as hard as I could (which is not very hard as I am not a great swimmer)

Screenshot 2016-03-07 17.47.45

Day 6

Victoria Park 10k

Full details of the event are on the Victoria Park 10k page, but one thing that this does confirm is that the targets are achievable, especially if I can get the pre race preparations right.  Injury free, sticking to the training, nutrition and rest all need to be lined up.  I think that 45 is on for a 10k and hopefully 1:45 for the half.  I just need to get all of those things in line, which is not going to be easy.

Screenshot 2016-03-05 18.45.07Screenshot 2016-03-06 09.18.25

Day 7

Easy recovery jog 20-30 minutes fully easy + Turbo 75 minutes to include 4 x 10 minute build ups – start each block easy push up to threshold HR then drop back to easy at start of next 10 minute block

The jog was completed, but the turbo session has been carried over to the following day.  The legs just did not feel as if they had it in them and the ankle was sore so a decision taken to rest for the remainder of the day.  Energy levels need to be topped up.

As for the jog, laboured is the best way I can describe it.  It took 10 minutes for any form of rhythm to set in.  The ankle did hurt but considering the race yesterday it was not too bad.

I do struggle with ‘jog’ so tried to stick in the easy zone and concentrate on posture.  I found myself sinking down a bit so focused on pulling myself up and trying to fall in to the stride a little bit more.  The fatigue did not help but I kept on trying, especially up the Lambs Farm Road drag.

Screenshot 2016-03-07 17.41.06Screenshot 2016-03-07 17.43.39

The Current Week

Another tough week for many reasons and this comping week may also be challenging, but coming up is a full overview and analysis of my gait, so with any luck this will identify the root cause(s) of the ankle problems.  From them on we should be able to get it resolved, hopefully!

Although the prep for the 10k was not good I was delighted with a new PB and re-focusing on trying to get the body sorted, but also the mental side of things.  Not just during the race, but before hand to ensure that training is complete and the nutrition is correct.

Screenshot 2016-03-07 17.03.05

8 Week Rolling Summary

Screenshot 2016-03-07 17.01.43Screenshot 2016-03-07 17.02.28

Monthly Summary – 2016

Screenshot 2016-03-07 17.04.48

Monthly Summary – Annual Rolling

Screenshot 2016-03-07 17.12.41

Day to Day Summary – 2016

Screenshot 2016-03-07 17.05.01



Author: The Mr Smith

Photographer, Gourmet, Cook, Oenophile, Traveller, International Athlete, Investor, bit of a Geek and observer of life

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