After nailing last week, my Monday rest day recovered my legs nicely to start this weeks training, which followed the book precisely except for the Sunday Run. P&D wanted a 16 miler with 10 at Marathon pace, and I wanted to, in line with last week, increase that to a total of 18 (Keeping the 10 at marathon pace.
With all that jargon out of the way, here’s how the week looked. Perfectly to plan!
Though that obviously doesn’t tell the whole story. Tuesday’s threshold run was a particular challenge. The longest session of that type and sustained intensity I’ve ever done, and by the end of the 5 miles in the middle I knew about it! I was a little quicker than threshold, which I hope was effective enough to make it a worthwhile session.
Wednesday was a 5 miler at recovery pace, but it was much harder than it should have been. With hindsight I recognise that cold and windy conditions didn’t help, but the main driver for it being a struggle was just lack of sleep. 2 early (4.45 alarm!) wake up calls in 3 days and I haven’t been having the best quality sleep either.
Thursday saw an improvement, compared to Thursday, with 10 miles of general aerobic running. As it was around Coleshill it was a bit flatter than usual and my splits were nice and consistent.
As I was volunteering I was unable to add to my parkrun tally this week, though Jodie managed to secure yet another brilliant PB! I went for a 5 mile recovery run in the evening instead. Clear skies, cold crispy weather it really was a lovely evening for a run.
Then came the big one. I was apprehensive (Or scared, one or the other…) about the session. 18 miles with 10 of them at Marathon Pace. But what a session! I started the run at a nice slow pace (9:15s) and increased it by 15s per mile until I reached Marathon Pace. So far so good. I ran up through Ham Hill and down into Stoke-sub-Hamdon, and through to Montacute where I called in for a bottle of water. Up until then I felt really good and really comfortable. But it was like after that I tried to compensate for the short stp and it became a bit tougher then. Unsurprisingly, the last 3 miles at MP were quite hard, givn the elevation profile, but all in all a very good, very pleasing session. I came away feeling confident – 275m of elevation in that run so it looks like I can possibly make y target! But there’s a long way to go yet.
After week 1 of Jantastic, they were kind enough to award me some badges!
OK, they are meaningless, but I am still LOVING them. Unlike last year as well, you can now see what you need to do in order to win the badge. So I have my eye on a few – I hope to achieve ALL the available badges by the end of the challenge. And by available, I obviously exclude the cycling and swimming badges, and also the “Silver and Bronze” versions of the top awards.
Next week sees a drop in volume and intensity as its a recovery week – hopefully the last few weeks training will see some “supercompensation” in this recovery!