It’s when a training plan starts ramping up towards the business end that the usefulness of using a training log tool (such as Strava) alongside a plan you’ve used before really comes into its own, as you can directly compare sessions against each other. You can see your paces and heart rate relative to each other to see how well you are performing.
The first run of this week was 10 miles with 5 of them at Lactate Threshold. Strava’s tools can let me see how I performed for this session – specifically, for the Lactate Threshold miles.
Using GAP (Grade Adjusted Pace – so it tells you the equivalent pace on a flat mile) I can clearly see on average I’m doing about 15s per mile faster than last year. Unfortunately, last years activity for this session isn’t a good session for this comparison as I abandoned it half way through – But I only know this because I have it recorded as a note! So not only was I faster, but I was able to actually complete the session – unlike last year.
It was a tough run for sure, and at about 4.1 miles I had to pause for a short breather, but on the whole I was very happy.
On Wednesday I had a 4 mile recovery run with the wife. it was fricking FREEZING. My toes were numb by the end and I literally had to soak them in hot water to bring the feeling back.
Thursday was one of the runs I dread – midweek medium-long runs. The idea is to progress through your long run pace zone so you finish about 15% slower than Marathon Pace. This 11 miler I followed a similar route to the one I did on sunday – hilly – and I was delighted with the results. Again, comparing to year on year, this run had much more elevation, an increase in pace (And GAP) and a slightly lower HR overall. The difference in “suffer score” can be attributed to me “having a go” at a long uphill segment whilst maintaining the faster end of the pace zone.
Rather delightfully as a result, I made the top 10! I finished with a quick downhill mile and finished feeling really strong. It was a good confidence booster.
Friday was weigh day. I didn’t hold out a lot of hope – we had an enormous meal on the previous Friday night, the Saturday was lunch AND dinner out (with a skinful of cider, popcorn and Maltesers) and Sunday was a hungover massive Premier Inn breakfast… So to have lost 1lb and have a small shift in body composition was quite pleasing!
I lost 1.5lbs in fat (good), increased my body water (good) but saw a small fall in Muscle mass (bad – but an increase in percentage). So something to keep an eye on. Most importantly though its that Body Fat and overall weight loss that’s going to make me lighter and therefore faster.
Saturday saw me on a split session. I needed to do a 7 mile easy run with Strides, but we had a club outing to Bath Skyline parkrun. So I ran that easy and then did the other 4 miles + strides in the afternoon.
It was nice going to a different parkrun as a group/club. We have a good spirit with our members and it was an awful lot of fun.
The course itself was quite nice. Aside from the first K it was relatively flat, with a slightly downhill final K. In the first section you get a beautiful view of the historic City of bath from on high which could have taken your breath away… and if the view didn’t the 37 steps that took place right afterwards finished it off! The course was mostly compact trail but there were some sections of muddy field which must make fast times a bit tricky at the moment. It’s a single lap figure of 8 style which meant you pass near the finish close enough for a gathering of supporters to stand which was pretty nice. The parking was about a 5 minute walk to the course and there was a single toilet – though it was at the car park. No cafe nearby, and the website shows that you should bring your own refreshments in lieu of this. This week though, a local school had volunteered and provided hot chocolate and custard creams – such a lovely thought!
Despite the lack of cafe, as we’d made the trip we visited the local Sainsbury’s cafe anyway. They do a fantastic 5 rasher bacon sandwich on thick bloomer, for 3 quid. Brilliant value and just what the doctor ordered!
My plan had me to do 7 miles with some strides, so I pulled a second session in the evening. Was very pleased with the pace of my strides, and shook the body a little bit – it’s not used to 2 runs in a day!
I was dreading Sunday’s 20 miler – my longest since Manchester last year – So I decided it would be nice to run with other people, at least for the first half. So i joined the club for the Sunday Social run. The time absolutely flew by, with great company, great banter, and I couldn’t believe I’d done 10 miles by the time they returned! We also saw loads of runners, even some other club mates. I love going out on the early runs, but with it being the only real day I can get a lay in, early Sunday’s are not high on my priority list! After this weekend though, it will be much more regular.
By the time we got back, I still needed to do 10 miles. But I’d pre-organised with Dave that we’d do a further 10. it was brilliant to have some company for the second half too. The last few miles were tough, but running with Dave really helped to “keep me honest” as it was extremely tempting to just slow to a gentle plod!
All in all, the best, most enjoyable Sunday run I’ve had for a very long time.
The mileage steps up a bit over the next few weeks to peak at around 60 miles (with my own adjustments) before the next recovery week. So far I’m feeling strong though and if I can get through this mesocycle unscathed I will be very confident to achieve my target.