Week 5: 9/9 - 15/9
Mon: 45min tready walk + PT evening
Tues: 5.5kms morning 28.22 minutes = 5.13 mins per km
Wed: PT evening
Thurs: 5.5kms morning 27.44 minutes = 4.98 mins per km
(personal best/personal record!!!!!)
Sat: 17km scheduled long run
Biceps tendon issue aggravated a bit from Monday nights session, but had settled down by Wednesday. We did sprint training interspersed with push ups, burpee's, jump squats & jumping lunges. Physio advised to ice after PT to keep any inflammation under control. It is getting better & better now each week; I just need to be careful while increasing the weights & activities so as to not over do it. Doms settled in from Wednesday's PT session on Thursday night & traps still sore Friday morning!!!
Ran a PB Thursday morning despite the leg work Wednesday night (although the clean & presses are probably the cause of my trap soreness! & a bit of lingering bicep tendon tenderness).
Drove to Williamstown for the long run again & ran from Newport through Willi towards Altona. Again time based - ran 52 minutes in one direction, then turned around & came home. Total time was 103mins 50 seconds. Return trip only just faster than on the way there. GPS said 17.57kms, I'll round down to 17.5 & divide by 104 minutes which is 5.94mins per km. I need to speed up a bit if I want to crack 2 hours, at the moment I'm looking at 2 hours 10 minutes!
Felt pretty good although the last 2kms were hard & my hammies were feeling it; very tight. The sun finally came out as I finished & was happy to flop down on the freshly mown grass & do some stretches.
This was taken about 1/2hr after Week 4's long run by my sis: