Key sessions - (Wednesday 05/03)

I always try and pick 2 or three 'key' sessions at the start of the week (assuming there are no races at the weekend) and let these be my focus and anything else is built in around them so for example this week :-

Monday 3rd March - 4 miles easy. Focus - Recovery run. Intensity - low
Tuesday am - 4 miles easy.

pm - 1 mile warm up, 6 X 1 mile in 6.20 with 3 mins active (jogging) recovery - try to keep moving for the full 3 mins even if it means running around in circles a bit. 1 mile warm down. Focus - increase lactate tolerance. Intensity - high.
Wednesday am - 11 miles easy (did 17 as was enjoying myself).

pm - gym session. Focus - increase elastic strength (plyometrics) and core stability. Intensity - moderate/high.
Thursday am - 4 miles easy.

pm - 1 mile warm up then a pyramid of: 800m, 1200m, 1600m, 1600m, 1200m, 800m. Active recoveries need to be 2 mins after the 800, 3 mins after the 1200s, 4 mins after the 1600s then 1 mile warm down.
Friday - 11 miles easy. Focus - maintain aerobic base. Intensity - moderate.
Saturday - REST. Focus - Recovery
Sunday - Trafford 10km. Let's go for 39.20!! = 6.20 per mile - 19.41@ 5km, 31.40 @ 5 miles. Let me know what you think. Focus - hit target pace. Intensity - high.

The Tuesday and Thursday evening track sessions are key as is getting in the long run in during the week, everything else although important isn't crucial.

Still no plasterer although he did find time to call me this morning to explain why he had gone AWOL - I wont go into the detail on here but suffice to say he wont be going on my list of recommended tradesmen. The electrician arrived as planned and the plumber is lined up for tomorrow morning to arrive at the same time as the decorators - we are on a bit a roll here and hopefully it bodes well for the rest of the project.

This mornings run was scheduled to be a steady 11 miles but right or wrong turned into 17 hilly miles from New Mills to Charlesworth, Broadbottom, across to Glossop and back again using fields and paths that I will never ever see or run along again as for about a third of the run I have to admit I was pretty lost - off now to the gym at Dialstone and then hopefully watch Chelsea get beat later.