wk ending 23/2

Total Miles	Total number of runs	Quality sessions	Longest run	Other
89	14	12X100m steep hills 9 miles Fartlek	13 miles (hilly, 90mins)	c.30mins massage X7 c.10mins yoga X7 Hip+Core work X2

This was week 7 of block 1 training, the previous 6 were very similar.  Tuesdays fartlek was longer than usual because I'd had the day off work and was feeling good.  Resting pulse was up to 51 on wednesday but 48 on thursday, which is where I'd expect for my current fitness.  Still having problems with cramp in quads, glutes, and calves but daily massage is keeping them from hampering training.

2014 Year Plan

The main target race is the Winchoten 100km in September, where I'm hoping to run 6:40.  The Edinburgh Marathon and a 20 mile race, both in May, are secondary target races. 

 Block 1 weekly training: Aim - Improve speed & strength

Total Miles	Total number of runs	Quality sessions	Longest run	Other
85-90	14	12X100m steep hills 6.5mile Fartlek	13 miles	c.30mins massage X7 c.10mins yoga X7 Hip+Core work X2

Block 2 weekly training: Aim - Maintain speed, Improve stamina

Total Miles	Total number of runs	Quality sessions	Longest run	Other
95-115	14	9X800m flat grass reps 6.5mile Fartlek	13/18/22 miles in a 3 week cycle	c.30mins massage X7 c.10mins yoga X7 Hip+Core work X2

Block 3 weekly training: Aim - Maintain speed, Improve stamina

Total Miles	Total number of runs	Quality sessions	Longest run	Other
95-125	14	9X800m flat grass reps 6.5mile Fartlek	18/22/30 miles in a 3 week cycle	c.30mins massage X7 c.10mins yoga X7 Hip+Core work X2

 This is similar to the training I did over 18 months from 2008-2010, the basis for it will be in another blog post.  Training pace varies and I judge it by feel;  I used a HRM for a couple of years and timed all my runs for many years, but now I run according to how I feel after the first mile warmup, and take my resting pulse daily to check for overtraining.