Thursday, March 5, 2009

the end of the week...

My effort to post an entry everyday failed quickly. Nearly through the first week of my two week taper and I'm starting to feel aerobically fresh. Of course my legs are still sore and I have some niggles and a small injury which concerns me. My achilles are particularly sore but I'm hoping with some reduced volume next week and less running in my flats they will heal up.
My small injury is not of major concern but I managed to hurt my upper hamstring/glute and shin when climbing (and falling) over a steel fence on Wednesday. Should be OK though.

Training update (from memory):

Wednesday: AM) 70 minutes w/ ~7k @ threshold 1x3k, 1k, 6x500m + 15 minutes hill running @ 12.5%
Felt stronger as the session progressed.

Thursday: Noon) 75 minutes steady ~17km
Great run out to the Whitewater stadium and back. Took it out at a relaxed pace and gradually picked it up on the way back. Starting to feel my fitness coming on.

Friday (planned): Noon) 90-100 mins w/ 5 x 1600m @ HMP w/ 400m steady


Decided not to carb deplete for this event after feeling like absolute crap during my runs on Monday and Tuesday. With the addition of some carbs (fruits) I have started feeling much better and my runs have continued to improve. Thinking about targeting a race in May which I would like to peak for instead.

The diet has been very simple and something along the lines of:
Breakfast: handfuls of nuts and seeds, and a little dried fruit (apple, dates, raisins) + black coffee
Snacks: Fruit - Bananas, etc
Lunch: salad with more nuts and seeds + green tea
Dinner: some protein with more salad and veggies

I'm trying to watch how much I eat as my training volume tails off as I get closer to the event.

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