Eccentric Contractions

demfad

Hope to log runs, sessions, strength, flexibility etc here.

Currently I run, bike, swim, do weights and core work. Going to try and mould all this into a decent Winter program. No long term objectives yet. Just to build a really good base and look at things as Spring approaches. Current mileage is about 40 miles.

demfad

Week 1.

About 55 miles or so. Over 9-10 runs

Key runs: Wednesday 8 mile fartlek. Fastest speed was steady.
Sunday: 14 miles easy with some strides and bursts in second half.

Other stuff: light Drills Tuesday Afternoon.
Friday: Gym session. Including barbell squats, calf extensions, Core work, Lat Pulls, Chest press (tricep oriented).
8 miles each way bike commute to work minus any days I run in one direction.

Had the dreaded chest thing that's going around so no hard sessions. The easy fartleks are a good option as they give a bit of quality without overkill.

Cough still there but hopeful of getting more quality (2-3) in this week, with 2 strength and two form sessions in the mix. 60-70 miles with that would be good. The quality will be slightly on the steady side, to allow for progression and sustainability. I tend to run them too hard anyway. THis week might be:
Tue: 8 x 1k
Thursday: Hill reps
Saturday Temp with sunday LSR
or Saturday easy with Sunday long with a flat or uphill steady portion at the end.

Another few weeks of the strength and ill introduce plyos. Star jumps, squat jumps and other two legged stuff to start with before progressing to the higher intensity one legged stuff.

Larry Brent

How's this going demfad? Still on for the 10k and marathon goals? Would love to hear how it's going.