Week 6 and the illness is still influencing my training. The most severe symptoms have abated but high speed running is still impaired.
- 3 x 12min tempo pace, with 2 minutes recovery
- 8km endurance/easy
- 4 x 4min threshold, with 2 minutes recovery
- 15km steady
I didn’t attempt any of the speed work this week and limited myself to the long slow sessions.
The 15km long run turned into 18km, this was due to poor route planning and because I didn’t want to turn around and run back the way I had came so I took an adhoc route back through some suburbs. The unplanned route reinforced the lesson from last week (which I didn’t learn from) that I need to carry water, I had planned to use the water fountains on the route but once I left the planned route the lack of water started to lead to dehydration and fatigue. The dehydration was exacerbated by the heat, which rose quickly after 8:00am with the high sun angle creating little shade.
- Take water, or plan the route carefully and stick to routes that have water.
- Check the weather, it was relatively cool when I started my run at 8:00am but by 9:30am it was over 22 degrees.