W/C 3rd Dec 2012

Weekly Summary
Distance - 41.76M
Time - 05:31:53

This week was always going to be a tricky one (as will the next few weeks) in the run up to Christmas. It was a bit hit and miss in terms of consistency at the start of week but I was pleased with both weekend runs at the end. I'm in no rush with my training at this point in time so I'm not getting too frustrated when things don't go quite right. The leg seems to be improving but I'm still keeping an eye on it and being cautious when necessary. Overall, another steady and progressive week.

Currently striving for progress and not perfection.

Monday
PM - Easy run after work. Not feeling 100% this evening. Got a wishy washy feeling in the stomach which isn't helped by pounding pavements! Still, pleased to get around the course as was very close to cutting it short around half way! Calf not feeling too good afterwards.
Dist: 7.02M     Time: 54:08     Avg: 07:43/mile     Elev: 192ft

Tuesday
AM - Early rise before work for a light gym session and swim. Continuing to focus on core strength work and a bit of upper body. I'm lifting low weights at high reps to build muscle endurance with the upper body focusing on shoulders and arms. In the past my shoulders have tended to tire, particularly towards the end of long runs. I don't want to put weight on so need to maintain muscle mass opposed to building it!
PM - Run Abandoned. Late finish at work plus my ankle was feeling very tender. Disappointing but must be sensible.
Dist: 0

Wednesday
PM - Sadie was playing netball tonight so went down and ran an easy circuit of the Three Kings. Bloody cold tonight. Leg fine and things generally flowed pretty well. It's been a little while since I have run the circuit but things felt a lot easier this time around compared to the last. It's a good confidence boost to see that my fitness has definitely improved over the past couple of months. Can always get fitter.
Dist: 7.53M     Time: 54:58     Avg: 07:18/mile     Elev: 481ft   

Thursday
So...the Christmas lunches and parties start today and continue to trickle on over the next couple of weeks. I always have a tough time balancing these with the training! At least it's only a couple of weeks right?! Anyhow, as I had a curry lunch planned for today, I thought an evening run wouldn't be my finest idea so managed to get out before work (and the Sun) for an easy run. Temperature was down to -5 so a tad cold to say the least! Still, refreshing is the word! It's a little shame as I would have preferred to get a proper session in today.
Dist: 6.30M     Time: 48:38     AVG: 07:43/mile     Elev: 142ft

Friday
AM - Another gym session this morning in very much the same format as Tuesday. I would like to try and maintain at least 2 sessions of this type and quality per week, with perhaps another core workout during the week at home. Out for dinner again tonight so no run planned.
Dist: 0

Saturday
Didn't manage to get out for a morning run today. I still felt so full from last night's meal/beer! Could have easily sacked today's run off it wasn't for Sadie who made me go out! Good job I did as I managed to get a solid 4x5min session in. Each 5 min effort averaged sub 6min/mile pace which was pleasing - especially as the course was over very undulating terrain. Each 5mins were run at around 8/10 effort.
Dist: 6.86M     Time: 48:42     AVG: 07:06/mile     Elev: 336ft

Sunday
Went out this morning for an easy run. Original route changed after meeting John, Rona and Nikki towards the start of the run and ended up tagging on with them. Really enjoyable easy run (predominately off road) taking in some extreme mud thanks to one nameless South African! Mud resulted in a fair amount of walking, hence the relatively slow mileage pace. Run was a bit longer than planned but had a good time and really enjoyed the spontaneity and change of scenery!
Dist: 14.05M     Time: 2:05:27     AVG:8:55/mile     Elev: 1,002ft