Building A Runner: Week 6 & 7

Okay, I’ll hold my hands up, I slacked for week six but I have a perfectly good reason and you may have seen it on social media – I was sick.

Yep, the dreaded Winter Vomiting Bug or the Norovirus as it’s scientifically known, hit me and hit me HARD. From Friday to Sunday, I was in bed, backwards and forwards to the bathroom and drinking nothing but water and sports drinks.

On top of that, I came down with a heavy cold and took some time off to head to Keswick for a few days with Emma. It was a shame that both of us had colds and not 100% but we made the most of it and enjoyed a nice walk along the lake – we will definitely be back.


In a nutshell, week six was a write off/recovery week for me but I was back on it for Week seven.

Monday: REST

Tuesday: 5K run breaking in new flats – 3.2 miles

Wednesday: GYM; –

KB Cleans > Goblet Squats – 3 x 12 reps @ 24kg

Raised Glute Bridges > Single Leg Squats @ BW on raised step

Bent Over Row – 3 x 10 reps on each side @ 14kg

Core: KB DeadBug > Side Touches > Flutters > KB Russian Twists

Thursday: Hills 2 x 10 reps with 8 Minutes recovery.

Friday: Rest

Saturday: Work

Sunday: Long Run – 4 Miles – 7:50 Min/Mi – Sluggish.

So a good first week back after sickness and It’s like I’ve never been away, to be honest. On Tuesday night, I got to test my Boston Boost 6 flats out and I’ve never known comfort like it. They were so light, that I totally lost consistency with the run and ran, almost, flat out. Not exactly a great idea when you’re trying to reintroduce yourself back into running!

Getting two 5K runs in was also pleasing and great to be back onto the three runs a week trail, something I’ve not done in a while. For me, at the minute, I’m much more focused on gaining volume rather than speed. Speed will come eventually from hill sessions or fartlek training, so I’m not too concerned about it, I’d rather focus on making sure I clock the miles and put them in the tank.


The gym, that was easily the most frustrating time I’ve had there. I must have went a peak time or suddenly everyones starting their health kick now before the festive parties but there was no room or free space on any of the equipment. If I get a platform, I tend to stay on it for over a hour to get some Olympic Lifting done but that wasn’t the case, I was forced to change up the routine, which was fine, just didn’t feel like I benefited much with the kettle bell but at least I did something, adapted and over came!

Next week should see a slight increase of mileage. The shoes will be put to rest now as I feel they’ve been broken in now and adapted for racing, so it’s back to the orange Boston’s! Here’s to another good week.

GOAL FOR THE WEEK: Run a 10K distance

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