24 Feb - Sessions 44&45

2021 GMT - Hectic couple of days here at the Bennett household. Yesterday we had a full day planned. I had to be home by 1000 to watch the kids so Tanya could get to the gym. I was up early, did my run, went straight to the gym for SnC, then on to work for a bit. And yes I was home in time!

Even though I was a bit tired, the run was good. I continue to be amazed at my progress. Average 7:38 pace at 75% (149 bpm). I compared today to two similar runs on 9 Feb and 19 Jan. A significant improvement. I wonder if it is a fluke or something. The first 4 miles and change were really good, the second split, not as good, but still respectable.

After a quick change, I was on to the gym for SnC. I worked through the following routine:
- Skipped the warm up since I had just finished running
- dynamic stretches
   - hip flexors, hamstrings & calf, etc
- clocks, 2 x 12
- single leg TRX squat, 2 x 15
- TRX lunges, 2 x 15
- barbell deadlift, 2 x 15 x 70lbs
- TRX chest press, 2 x 15
- TRX fly, 2 x 15
- TRX row, 2 x 15
- TRX Y, 2 x 12
- TRX "Superman thruster" 2 x 12

- TRX jackknife
- med ball russian twists (9 kg med ball)
- v sits
   - all 3 exercises one after the other no rest, 3 x 12

- press ups, 2 x 20
- chin ups 1x10
- static stretches to cool down
   - hip flexor, hamstring & calf, quadriceps

After having such a good workout day, i feel like I kind of ruined it with the dinner I ate. We took the kids to the zoo in the afternoon and returned home later than planned. We decided it would be easier to go out for dinner rather than cook at home. We were all hungry and going out would probably be faster, If not at least more convenient! Tanya remembered that it was fish & chip night at one of the local pubs. Fish & chips with mushy peas...delicious! That all by itself wouldn't have been so bad, but I also had a bowl of soup to start, a couple pints of beer, and of course dessert 0 sticky toffee pudding with custard. If there is a better dessert, I don't know what it is! And The Globe makes the best I've had so far. Boy was I stuffed. We also ran into some friends of ours we haven't seen in a while. After dinner we sat and chatted for a while and the boys played. I had another beer too. Even though I ate way too much, we had a nice evening. Got home later than I wanted, but that's ok. It was good to sit with friends, and Marshall is off on half term (no school).

I certainly did not feel like getting up early to go running...especially my scheduled interval workout. So I didn't. I slept in. That was nice too. I spent the day with Marshall. We went to the movies, had lunch, and went mini-golfing. We had a good time. I did my interval workout in the afternoon. I went back to the track and I naughty boy! I was by myself (supposed to have 2 people) and I didn't pay! Nobody said anything to me. I'll have to do some investigating to figure out what the real deal is with the track. I really do want to pay if I'm supposed to!

Anyway the prescribed workout was 6 miles - warm up, 3 x 1 mile (95%) followed by .25 mile recoveries, cool down. To be honest, i really didn't think I would be able to maintain that level of intensity for one mile, let alone three. Each successive mile was more difficult, but on the last one I did find an "extra gear" and pushed myself even harder on the last lap. I felt like I did pretty good. When I downloaded the data, I was very surprised, each mile was sub 6 minutes! Had somebody told me 6 months ago I would be running sub 6 minute miles, I would not have believed it. Wow! I didn't feel so bad about eating so much the night before.

A break from runnning tomorrow. SnC only with Paul.

Edinburgh Marathon Training Session 44
Edinburgh Marathon Training Session 45