week four: back on my feet

The short version of week three is that I got sick.

Monday’s recovery session did not happen after a rough night and a long day at work. I completed one 25-minute run-walk on the Wednesday morning, then spent Thursday off work and missed Friday’s session and Sunday’s 11.5 kilometres. The cold followed me through the weekend and into the beginning of week four.

Or, if I am being slightly more dramatic about it: man flu 😆

going back to work was not the same as being better

I went back to work on Tuesday feeling a lot better, but that was not the same as being ready to train.

Monday became a final rest and recovery day. Wednesday’s 30-minute run-walk did not happen, and by Friday I still needed the rest.

The plan was to leave the missed sessions where they were and aim for Sunday, rather than trying to prove anything during the week.

You can follow the full training plan on Runners Gateway, including my session notes and activity links.

9.5 kilometres in perfect conditions

Luckily, week four was a cutback week. Sunday’s long session dropped to 9.5 kilometres, which gave me a slightly shorter way back into training.

I walked it, and it was a very pleasant walk in perfect conditions. My feet were sore by the end, but there was no blistering and nothing else caused any real trouble.

After most of two weeks spent doing very little, completing 9.5 kilometres was enough.

back to the plan

On paper, week three contains one completed session and week four contains one long walk. That is not much training for a fortnight, but a cold does not care what is written in the plan.

I did not catch up the sessions I missed, and I am not moving them into the weeks ahead. I rested, started again when I was able, and will carry on from week five’s schedule.

One walk does not make up for two disrupted weeks. It does mean I am back on my feet.