Week 7: Catch up

As I missed my long run last week I decided to change my schedule and start the week with this.   I had an appointment down in the valley so took the opportunity to run somewhere different.  The river on the valley floor is protected on both banks by an embankment.  This embankment is topped by a well maintained path, great for running.  I decided to run as far as I could for 30 minutes and run back.  I expected to do about 10km.  The first 10-15 minutes was hard work on a tarred road.  Finally the road became a track and I got into my stride.  Apart from a dog walker, whose hound showed an unhealthy interest in my heels, I didn't see anyone else.  A reservoir came into view and as I had been running for nearly half an hour I decided to run around it before heading back to my car.  I felt comfortable and my legs seemed okay until the last kilometre when my left hip became sore.   By the time I got back to the car I had done 12km.  I made sure that I stretched well and drank plenty of water.
The following day my hips were okay but I was feeling pretty tired.  I pushed myself to the gym.  After a disturbingly short  thirty minutes on the rowing machine, I hobbled off and did some upper body weight training.  I felt very lethargic and tired.  Not sure if I am getting my nutrition right so decided on a big lunch which seemed to help.  As my wife is vegetarian we do not eat a lot of meat, so iron deficiency could be an issue. I usually have a cup of coffee, a bowl of cereal with honey, cinnamon and milk followed by two rice cakes with peanut butter for breakfast.  Lunch varies but usually involves some ham and cheese with pasta/ rice or potatoes and a piece of fruit.  Dinner also varies but usually involves rice/ pasta or potatoes and a vegetarian sauce.
For my second run of the week I had decided to do some hill repetitions.  These are recommended for strength building.  In my village we have a Trail Station and one route is a 200 metre climb.  The idea is to run fast up the hill for 30 seconds and mark the spot.  I ran up about 100 metres.  Next you walk or jog back down, before running back up to the spot.  This sequence is repeated 6 times before taking a five minute pause.  Then the repetitions are repeated again followed by another five minute pause.
The next day I was back at the gym for a 20km static bike session.  Saturday was another rest day and my son's rugby tournament.  Sunday I was spectator at a Marathon relay race in overcast, cold and grey conditions.  Teams of six run 2x ten kilometres, 3x five kilometres and finally 7km to complete the 42km.  I have not registered myself for  a race yet but I can feel that the time is coming soon when I will need this element of motivation to push me on.  Later in the afternoon the sun had come out and I went out for my last long run of the week 12 kilometres.