Tempo tempo tempo w.e 11/1/15

Tempo sessions began in earnest this week and while hard work I’m enjoying it.

I ran my first proper tempo session from the Pfitz plan this week. It was longer than I needed to do but it was nice to stretch the legs on the road and push it a bit.

My normal route comprises a 2 mile climb over to the top of the next valley and then 4-5 miles of downhill and flat which makes it a little tricky sometimes because the effort level is a little unevenly distributed but I’m already happy with the ease I can run sub 6 minute miles downhill so the tempo runs and subsequent concentrating on improving my dreadful form are all good.

I’ve also started doing some actual strength work to boost my efficiency and power and at the moment, I’m doing a short 10 minute routine based on a selection of the 7 best strength training exercises for runners so currently starting small with

  1. Plank – 60 secs
  2. 30 Russian Twist
  3. 30 Squats
  4. 10 Pistol
  5. 40 Press Ups

It’s only a very small set right now which is easy to do daily and over the coming weeks I’ll be increasing it as my puny core and upper body strength improves.

  • Monday – 7.4 miles – Tempo
  • Tuesday – 7.5 miles
  • Wednesday – 9.6 miles
  • Thursday – 6.6 miles
  • Friday – 5.5 miles
  • Saturday – Rest
  • Sunday – Rest

Total: 36.6 miles, 2,993ft elevation