weeks 8,9 and 10

These final three weeks were about lowering the work loads in preparation for my half marathon that was coming around fast this meant a lower RPE and duration for training sessions. Another important thing was rest and recovery that meant more rest time (mostly for final week of training) to preserve energy and not have any last minute injuries. For last  week I was trying to focus more on my mental frame of mind for the race this meant doing things like visioning the race map and visualizing the race it self in how I was going to run the race. Also for the last week was about eating lots of carbs and drinking plenty of water for hydration and energy purposes.


Training programme for weeks 8, 9 and 10


Week 8     Monday        Tuesday     Wensday     Thursday       Friday    
                 30min run       Jacobs       35min run        rest         30min run  
                 10min row      ladder
                                       20mins  

                   Saturday         Sunday
                   50min run          rest


Week 9    Monday         Tuesday      Wensday      Thursday     Friday      
                35min run       30min run      30min run       rest         20min run  

                 Saturday         Sunday
                 40min run          rest


Week 10    Monday        Tuesday      Wensday      Thursday    Friday          
                  25min run          rets           20min            rest           Jacobs              
                   at beach                                                                ladder 20mins

                   Saturday     Sunday 
                       rest         race day
            


note: flexibility was static stretching after each training session. 

Video diary 3 

http://www.youtube.com/watch?v=ukyJsoj3HX4

note: highlight above URL and right click on it and select go to http to go video.