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This weeks training looked like this:
Monday: PM PT - 8 minute AMRAPs - Back Squats, Kettle Bell Squats, box step ups 5 repeats each leg (not alternating); Theraband side lunges, Calf raises 1 x rep 20 both legs; 10 x 10 reps each leg.
Tuesday: PM Run 1: 7kms 37mins 32sec
Wednesday: PM gym - shoulders, chest, back & core. Mega stretching
Thursday: PM PT - Dead Lifts; Weighted Glute Bridges; stretching
Run 2: 5km treadmill - 25mins 41sec
More mega stretching.
Friday: Rest - foam rolling & stretching
Saturday: Run 3: 30 - 32kms - 3hrs 3 mins 39sec
Week 17 started with PT Monday night concluding with calf raises on a set of stairs. I had to do 10 on each leg working my way down a small flight of 10 steps. Sounds easy right? I've been crippled all week much to my PT's amusement!!! Every time I sit for (5 minutes in the beginning), 10 - 15 by Friday, my calves tightened up & I was hobbling like nobodies business. I was able to run, but had to walk for almost a km to warm them up before I could start!
There was a fair bit of recovery required which included wearing my skins under my clothes for most of the week (lucky I have 2 pairs now as I was sleeping in them too) & multiple baths.
Tuesday nights run was brilliant. I had physio in Williamstown & planned to run after that bayside. It was a strange day weather wise - blowing a gale earlier in the day, quite a bit of rain in the afternoon, but by the time it came to run the wind had completely died off & the rain had stopped. It was just beautiful running along the foreshore, watching the lights of the city come out, a few flashes of lightening behind the city. I felt so calm & at peace on the second half as darkness fell.
The first half was as dusk was falling, & I encountered quite a few bugs - in my eyes, in my mouth & 2 up my nose!! Ewww. It could have been worse I suppose. For those of you who have ever snorted or inhaled a fly, you will understand LOL!!! These were much smaller, but bloody annoying!!! Thankfully as the dark settled, the bugs buggered off.
Run 2 was on the treadmill after a dead lift session. I didn't quite make the pace I was aiming for, but it was a good effort after a strength session.
I did a little online shopping this week - my PT recommended I purchase an Ab wheel from ebay as much cheaper than in the shops - best $12-95 + postage I've ever spent apparently - PT was excited. My abs are feeling it today I must say, & I am glad I got one with a foam knee pad :-)
My other purchase was some bulk epsom salts. With all the recovery baths I've been having it was either investing in radox/epsom salt shares or finding a cheaper bulk alternate & this was it.
I also have an order in with Tailwind Nutrition for some more of their sports drink (powder) but has yet to arrive. I had just enough left to get me through this weeks long run so it better arrive soon!!! Carb loading began with something else though this week. We had a birthday at work so of course there was cake for breakfast Friday morning!!
I really need to invest in some round tins - the only tins I have that are the same size are these square ones & the cake really is a bit sky high!! It stood about 25cms & was a smidge hard to cut up. All got eaten though.
Run 3 - the big one! My choice of between 30 - 32kms depending on how I was feeling on the day. It was always going to be 32kms. I felt good until around the 30km mark when my right knee started to hurt. KM 31 was my slowest @ 6 minutes which made me cranky & I sped right up to run the last km at 5mins 22secs - the fastest of the 32kms LOL.
The loveliest thing happened while I was stretching - I'd run past two guys coming from the oposite direction at around the 14km mark, they stopped at the public toilets at around my 18th km & then over took me & ran off into the distance. They must have run well past where I stopped, & as they were on their way back past where I was stretching, yelled out "great run!!! well done!!" I grinned & yelled back THANK YOU!!!!!!! I was feeling the love :-)
I think I've had too much coffee today which has made me a bit anxious & I've been fretting on whether I can manage the last 10kms!!! I've just grabbed a whiteboard marker & defaced the mirror we have in our bathroom with some reminders & positive affirmations:
#You've Got This
#Just get it Done - worry about it Later!
#You are Stronger than you Think
#The miracle isn't finishing, it's the courage to START!!!
#Make yourself Proud
#NO Negative thoughts Allowed
#I Can Do It
#The only wall you need to conquer is the one you built in your mind
#Believe in Yourself
#There is nothing to FEAR but FEAR itself
#Sometimes all you have to do is forget what you feel & remember what you deserve.
Yup it's a big mirror. Pictures next week!