weekly summary: 23 Sept – 29 Sept

a solid week of sensible running combined with a good gym session
a solid week of sensible running combined with a good gym session

This was supposed to be a 70-mile week on my revised calendar but after the experience of the last 70+ week, I decided to take it back a notch and make proper recovery a goal more than mileage. It’s entering the last 3 weeks of real effort before the Dublin Marathon so it’s time to eat humble pie when it’s served and use the learning to good effect rather than pushing through with dogged refusal to change.

I also managed to have a little fun with the Tuesday session this week. Some really hard miles on a mixed up progression effort topping out at 6:25/mile pace and it surprisingly felt ok. Got to the gym also, with a focus on control and full range of motion rather than load as I had been telling myself in recent times. Had a little stiffness for the two days afterwards but nothing that impeded my runs. The week finished off with a sensible 22-miler on Saturday and the usual 10-mile recovery on Sunday. Just shy of 64 miles for the week, not a huge drop on the 70 planned but enough of a deficit to ensure that recovery was taken when available.

BS = Back Squat; RDL = Romanian Dead-lift; SS = Raised Back Leg Split Squat

Warm-up: BS 5x70kg, 5x90kg, 3x110kg
BS: 1x(5-rep) @ 110kg, 1x(8-rep) @ 110kg (lower weight, focussing on quality)
RDL: 1x(5-rep) @70kg
SS: 3x(5-rep each side) @ 40kg

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