weekly summary: Sep 02 – Sep 08

a great week: weights, solid mileage, and a perfect long run experiment
a great week: weights, solid mileage, and a perfect long run experiment

Two great weeks back-to-back now. Very happy with the way things are going. The >10% jump in mileage last week didn’t seem to effect me too badly and a solid week of running was enjoyed. Just shy of 62 miles for the week and will probably add 5+ to that for next week before dropping off slightly for a week to recover.

Squeezed in a weight session in the gym also. Earlier than the 10-day interval that should apply to weekly mileage of this level but I mixed up the session a little to compensate. I think from here until Dublin, I need to drop the weight and really work on depth for squats – quality over quantity as so to speak.

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) @80kg, 2x(3-rep) @80kg – grip slipped on second attempt at 5 reps, did an extra 3 to recover
SS: 2x(8-rep each side) @ 40kg (higher reps, controlled)

Race day next weekend at the JJ Reddy Danesfort Half Marathon but I’m contemplating a controlled effort rather than a race effort. I think it makes more sense at the end of a big week like I have planned.

Tags:

Leave a Reply

Your email address will not be published. Required fields are marked *