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This weeks training looked like this:
Monday: PT - 3 x 8 Goblet Squats, 3 x 8 Front Squats, 3 x Back Squats, 2 x 8 Bulgarian Split Squats each leg followed by explosive 5 step ups same leg + megga stretch; own core & foam rolling
Tuesday: PM Run 1: 7km hills normal pace - 41mins 23sec
Usual shoulder & glute activation work + core, chest & back
Wednesday: PM 15 mins walk; 15 mins rowing; 3 x sets 10 body weight squats, 3 x sets 12 push ups, farmers walks, incline crunches, tabata ab set.
Thursday: Run 2: 10km pace change every km 6mins, 5mins 30 sec, 5 mins, 5 mins 30 sec, 5 mins repeat -54mins 30sec
PM PT - Squats - weighted & body weight focusing on technique.
Saturday: AM 14kms - 83mins 1sec
This week I ran hills outdoors for the first time in forever. I've really only run hills outside a couple of times. Usually I prefer to use the treadmill. My excuse has been that there are no real hills in running distance from my house & that I'd have to drive somewhere first. In winter this means running in the dark after work as weekends for the long run.
There is a little housing estate a couple of KMS from home, so I drove there & ran around the estate & up the big hill 7 times. On top of Monday night's leg work I was feeling pretty cactus by the end. Went to gym & did my usual stuff then spent a long time stretching & came home to foam roll. My local (old) gym doesn't have foam rollers, but my new gym where I go for PT has a couple of foam rollers so I can do it straight after stretching there.
The 10km was interesting, I stuffed up the first 2kms - 5.42 then 6.17 - they were meant to be 6 mins then 5mins 30. I'm putting it down to warming up. Sometimes my legs are really stiff for the first km at least & I feel like I dawdling when in fact I'm going at a reasonable pace, then as they warm up I slow down a bit. Oops. The rest of the run was within 10 seconds of the target speed so was pretty happy.
Long run was pretty straight forward; I ran from home & ended up running along the Maribyrnong river. It's really pretty at the moment, the day was still, no rain & everything is so green!!! Lots of birds on the river & in the park, people walking & running. Not as many dogs as my usual Williamstown route, but enough to keep me amused.
The rest of the weekend was pretty social. Went to Geelong & to the footy with my mate D & her family. Cat's won by 2 points!!! D & her daughter are Freo supporters so it was good that it was close :-)
Sunday I met Mum & Dad at Southern Cross Station to collect their luggage. They are off on an oversea's jaunt to a wedding in Canada & then on to Turkey. They were visiting with Dad's cousin Sunday & then off to a 90th Birthday. I met them at the 90th & picked them up. I'm still not quite clear on the relationship, but the birthday girl was Peg & she was up to her 5th birthday party!
She's been living in a nursing home since January, but is still pretty active despite no longer being able to drive. She was a Sargent Major in the army & that was/is her nick name. She's not backwards about coming forwards & had us in fits of laughter. I think she's Dad's second cousin's Mum.
Had a family dinner with Dad's brother & wife Monday night & then I dropped then at the airport Tuesday morning. Had an email from Dad yesterday "Down safe. Long queues at Melbourne & longer at Vancouver but good flights. Weather warm & humid. Fish & chips at a pub for tea. XXOO"
Running coach reminded me I only have 4 long runs left before the Marathon. EEEEEEKKKKKKK Hope that doesn't do my head in over the next 8 weeks!!!!