Week 6 has been a watershed week in two different ways.
Firstly, its the last week of the P&D “Endurance” mesocycle. The purpose of it was to do lots of aerobic mileage, building a solid base to progress from in the next mesocycle, which is designed to increase my lactate threshold. So now I have the miles in my legs, I can start making them a bit faster!
Secondly, it was the first “Recovery week” of the plan, and represents being exactly one third (33%) through the training plan. A drop in mileage and intensity has left my legs feeling significantly better than they did after last weeks Marathon paced run. Interestingly (OK not interestingly at all, quite clearly deliberately planned) the next recovery week is immediately following the NEXT marathon paced run!
The more I learn and read about this training plan, the more it just makes sense. Its logical, well balanced and it seems to be working. As such, some of the “Tweaks” I’d previously made (And detailed in my strategy post) have been undone, leaving only the changes to accommodate the Reading Half Marathon, and an increase in long run distances to ensure I do 5 x 20 milers.
Meanwhile, week three of Jantastic is in the bag! Still rocking the 100% score, keeping it up for both myself and for the team!
Next month you need to additionally set the length of your longest planned run for each week. So I have planned 20, 18 (Marathon pace run), 13 (Recovery week), 20 in that order. I was torn about possibly putting a 22 into the mix, but I think I’ll wait for March to assess that. I can’t tell yet if it will help me either physically or psychologically.
From a pure training point of view, this week exactly matched the plan as described in the book. As it was a recovery week I saw little point in pushing anything and wanted to focus on recovering my legs ahead of the next tough mesocycle. I am happy to report I ran each planned run with 100% success!
Monday was a rest day, though my legs were quite sore. I contemplated a short recovery run in order to get the “Pro” Jantastic badge for running 6 times in a single week, but decided against it. Not worth it in a recovery week.
Tuesday was the new favourite 10 mile general aerobic, with 10 x 100m strides. After reading the book a bit more and learning more about this session, i chose to run it differently to usual. Rather than spacing the strides out evenly throughout the run at half mile intervals, I stacked them towards the end of the run, at quarter mile intervals instead. This meant the strides were a bit tougher as there was less recovery, but also most of them seemed to be uphill! But its still a brilliant session, shame about the weather as it was cold wet and miserable!
Wednesday saw a nice easy recovery run with Jodie. I really enjoy the recovery miles, (although they are often still tough despite being significantly slower) as they follow a harder run, the session the day after ALWAYS feels easier. I have seriously neglected these types of run in the past.
It was an 8 mile general aerobic run on Thursday. By golly it was cold and I think it’s only going to get colder before it gets warmer! I actually went a bit faster than I think i should have, and Strava reported the workout as “Extreme”. I think part of that was because of the first couple of miles being me trying to sustain the pace while running uphill, then on the downhills and flats running faster than I should have. Either way, it certainly didn’t feel extreme and actually finished feeling pretty good.
Friday was weigh in day, and I lost a pleasing 2.5lbs, of which 2.3 were fat! Still on track to reach my ultimate goal before Manchester, though could do with a couple more good weeks (Perhaps even a couple of 3 pound weeks?) to give me some breathing room. Ultimately as long as I get close to it I’ll be happy. Still 5lbs over my pre-christmas weight – I’ll feel much happier when I’m back below that figure and reaching new “Lowest ever” weights!
I volunteered on parkrunday, and I was run director for a phenomenal 215 runners! A record attendance for a non-anniversary run! The car park was a bit chaotic though so we have to put a marshal out there next week, though I’d be surprised if we had the same amount of people again! As I couldn’t parkrun, I went on a nice little 4m recovery run, which was later than intended as we had a busy day!
As I “Only” had 12 miles to run on Sunday, I took the opportunity to run with the running group I usually do intervals with. It was so much nicer running with people than slogging out a long run on your own! Officially this was only a “Medium Long Run”, according to the training plan. It was a little faster than I had planned but my legs felt fine afterwards so not too concerned.
All in all, I have to say this recovery week has been a success. I feel good and ready for the next mesocycle, where the plan is to build on my lactate threshold. More miles, and faster! Bring it on 🙂