Week 4 & 5 Dec 7-20

 The fourth week into a year long programme is moving slowly. The days are warmer and the training on hot days are harder .My coughing comes and goes and is a real nuisance to training but settles down after 10-20 minutes but i will need to see if I can get it sorted. 

 

The training is building slowly with a 2.5 hr run walk session on Sunday .otherwise it has been fairly light.I have continued to practice the meditation and slowly learning to try and focus the mind and not getting too disconcerted with the thoughts flooding in .Just refocusing back to the present.  It is slow going and not a quick panacea for the run becoming effortless but I am finding like all things it is a slow progression with having faith that in time all these small endeavors will surely help the ultimate goal of running ultra distances.

7 Rest Day: Rest Day Meditation: Meditation: See, Hear Feel, 5... 10:00

8 1:03 PM Run: 20 min warmup, 20 min hilly... 7.72 km ~ 1:09:59 Meditation: Meditation: See, Hear Feel, 5... 10:00

9 Rest Day: Rest Day Meditation: Meditation: See, Hear Feel, 5... 10:00

10 2:42 PM Run: Run easy 8.88 km ~ 1:00:07 3:50 PM Strength Training 0 km ~ 20:05 Meditation: Meditation: See, Hear Feel, 5... 10:00

11 Rest Day: Rest Day Meditation: Meditation: See, Hear Feel, 5... 10:00

12 7:50 AM Run: Walk 20 /20 /20 1.46 km ~ 22:28 8:17 AM Run 6.58 km ~ 1:01:56 2:14 PM Strength Training 0 km ~ 36:01 3:02 PM Cross Training 0 km ~ 1:29:31 Meditation: Meditation: See, Hear Feel, 5... 10:00

13 10:24 AM Run: Run 6 minutes, walk 3 minutes... 18.82 km ~ 2:30:03 Meditation: Meditation: See, Hear Fe

The following week is the same with the focus on now trying to practice relaxing and focusing on the runs . Great article on smiling whilst running which I read on training Peaks and which was discussed in our session that somehow it does make the run feel better . Can Smiling make you run faster

14 Rest Day: Rest Day 6:43 AM Run 1.36 km ~ 23:09 7:08 AM Bike 17.07 km ~ 48:54 5:07 PM Bike 19.43 km ~ 49:05 Meditation: Meditation: See, Hear Feel, 5... (10:00)	15 11:59 AM Run: Run with 6 x 1 minute efforts 7.77 km ~ 53:02 Meditation: Meditation: See, Hear Feel, 5... 10:00	16 Rest Day: Rest Day Meditation: Meditation: See, Hear Feel, 5... (10:00)	17 12:06 PM Run: Run easy 7.5 km ~ 56:02 4:02 PM Strength Training 0 km ~ 46:24 Meditation: Meditation: See, Hear Feel, 5... 10:00	18 Rest Day: Rest Day Meditation: Meditation: See, Hear Feel, 5... (10:00)	19 2:19 PM Strength Training 0 km ~ 30:01 Meditation: Meditation: See, Hear Feel, 5... 20:00 3:04 PM Cross Training 0 km ~ 1:36:38 9:08 AM Run: Walk Steady Pace: Find some... 6.33 km ~ 1:00:43	20 6:04 AM Run: Run 6 minutes, walk 3 minutes... 22.43 km ~ 3:02:25 Meditation: Meditation: See, Hear Feel, 5... 13:00
Run: 45.4 km ~ 6:15:23 (6:00:00) // Bike: 36.5 km ~ 1:38:00 // Meditation: 53:00 (1:10:00) // Strength Training: 0.0 km ~ 1:16:26 // Cross Training: 0.0 km ~ 1:36:38 // Total: 81.9 km ~ 11:39:28 (7:10:00

I did a 3 hour run on Sunday and ran to Sherbet for breakfast and then a run home for the 3 hours and about 23kms .The weight is slowly coming off but a long way to go yet.