Four weeks of baseline training

So, this one time at run-camp, I got this injury and…wait, no wait! Where are you going? What do you mean you’ve heard this one a thousand times, ad-lib to fade?

Alrighty, let’s not dwell on the how, for now. Let’s launch right back into the what have I been up to the last few weeks. Well, I’m still not logging my miles or anything as I was before, so I’ve not cool diagrams or analysis to show you. Most of my time futering about with the phone Apps is divided between Instagram (my new pet and I love it so much, oh come here for a hug ye wee lovely thing 🙂 ) and the MyFitnessPal App, which is under-written by Under Armour I think. It is helping me to kick my own fat ass into some semblance of a body that can do runnering without wobbling more than a weeble mating with Mr. Blobby. It’s working, I tell you. And then I post a picture of my lovelier self (sometimes even without the FaceBeauty filter) on to said Instagram. And the fairground ride goes round and round…….

[Coughs. Regroups]

I committed to completing four weeks of basic training before doing anything else. Except, OK, I have entered some races but that’s by-the-by and totally necessary for motivation. Yes, I am still lying to myself. Ok……

I have started a training programme and committed to repeating th20160105_110325e first two weeks twice, to make sure my injuries do not flare up. There! That’s truthful. I don’t even know where I found the plan – it’s a page torn from a magazine from aaaages ago and it appears to be a 13 week programme for an off-road marathon. The good thing is, the sessions are mostly in time not distance and this works well for training in the heat where you just can’t expect to run at anything like the same speed as in the average UK ambient. Ok I’m sort of laughing at this statement as it is still snowing in places back home and everyone is moaning about weather and using the dread-mill. But at least this will improve. The heat here never ever goes away, so my usual training temperature is 24-30 degC and yes, that includes the lowest level I can get the gym to, even if I put the air-con on for hours beforehand. As far as excuses for training slow go, this is possibly a very good one. But I’m still working hard. My heart-rate is pretty high (160 BPM upwards), even at conversational type pace, since the bodies main job during any exertion is to try and cool itself.

This training cycle is roughly this:

Monday – 30 minutes easy [treadmill, practising getting my cadence up OR chatty beach run 5K with the girls]

Tuesday – 20 mins easy (run or turbo) plus strength routine and core exercises [hard day, lots of exercise ball, weighted twists focussing on back, hips, core. Always happy to finish]

Wednesday – 10 mins warm-up, 10-20 mins tempo OR 1 minute hard, two mins easy x 6, 15 mins warm-down [dreadmill, reaching the dizzying heights of 10 kph for the tempo or 12 kph for the hard bit]

Thursday – 15 mins W/U, 4-6 x 400m fast reps with 4 minute walked recovery intervals [dreadmill, more dizzying heights of 11.2 kph for the reps]

FridayREST

Saturday – 10 mins W/U, 1 minute fast, 2 minutes steady x 5 reps, 10 mins W/D

Sunday – 30 building to 50 mins easy. Just whatever I can manage, usually on the beach.

So I’m really doing no more than 5 or 6 K at a time. This is week four and at the end of the week I’ll do a little review before starting the next four weeks. I’m drinking my protein shakes like a good girl and staying hydrated. In fact I’m better hydrated when I get off the treadmill than before I go on. I probably need to look at that as I still can’t get above 47% hydrated according to the Tanita scales. An that is all. Check out my Instagram feed if you want more pictures 😉 Aye. Don’t all rush at once 😀 😀