We had a nice 4 miles cross country this morning and the muscles felt very good. The only problem I felt from yesterday was where some of my kit had rubbed slightly, so I'll apply vaseline next week. Hopefully that will sort it out.
The total mileage for last week was 46.
Next Sunday, we're running the Ashby 20 as our long run. It'll be a good opportunity to fully test our pre-race breakfast, kit, and preparation. I'm going to try to run 5 miles steady, 10 miles at marathon pace and the last 5 miles steady. The route is quite hilly so it'll be interesting to see how I get on. I'm not really sure about setting myself targets for it as, although it is a race, it's also just a training run. London is the ultimate target. Also my confidence is high after yesterdays run and I don't want that to take too much of a knock.
The schedule for this coming week is another consolidation week, so the mileage drops back down to the low 30s. This is quite handy to give us a bit of a taper before Ashby.
Monday - REST
Tuesday - 15mins ER, 90seconds IR with 90seconds recovery repeated 10 times, 15mins ER
Wednesday - 40mins ER (but I'm coaching a speed session)
Thursday - 30mins ER
Friday - REST
Saturday - 10mins ER
Sunday - 20 miles
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