Halfway through the “Race Preparation” mesocycle, my body has really started to feel like it has been well trained – in more ways than one. Following an amazing weekends running I came back down to earth with a bang!
Tuesday was 8 easy miles – or “General Aerobic” as P&D call it. And they were in my easy pace zone, and it felt easy, I felt comfortable, I felt on top of the world! I ended up going too quick though….
…as Wednesday’s 5 x 1k interval session was MASSIVELY compromised. I went out knowing that I didn’t feel right. The 3 mile warm up was comfortable enough, but as I got towards Ninesprings I needed the loo. The cafe toilets were locked though, so I decided to use my first interval to run to Morrisons. The problem was, the legs weren’t interested! I managed about a 6.40m/m pace which was disappointing. 2nd rep was much better, where I needed to be, and then half way through the 3rd rep my legs just told me they’d had enough. Totally out of juice. Hardly surprising given a 5k PB, a tidily paced 22 and 8 miles faster than I should have done the day before. So I shan’t be too hard on myself about it.
Given Wednesdays performance I went into Thursdays 12 mile medium-long run with a very easy pace in mind, keeping it right at the low end of the zone. Despite some tough climbs, including the “bunford bugger” I came through it “OK”. It was definitely high time I had a rest day.
On Saturday we visited Guildford parkrun. It was about a 40 minute drive which is close enough, and near where Jodie’s sister Lauren goes to university. Despite some navigational difficulties finding the car park we eventually got there, though it was FREEZING. I needed to do 5 recovery miles so I trotted off on my own and met them at the start line, as they also met Lauren’s friend Imogen who was doing her 2nd parkrun, though her first with a barcode!
I tried to hear the first timers briefing but it was quite quiet and wasn’t helped by people disrespecting the RD and talking over her!
The park itself was right in the middle of open streets, and consisted of 3 out and back “legs” as this was the winter course. Each of them had their own undulations and it was much tougher than I thought it would be!
Volunteers were as fantastic as ever. I helped to pace Lauren who was trying to push her boundaries a bit and a great time and would be worth much, much more on a flat course – probably a PB at Newbury. Imogen ran a time quicker than she did last time and Jodie was pleased with her time too given her pregnant condition and the inclines!
The only downer was the length of the scanning queues. They were mammoth and slow moving. They had 3 scanners but something just wasn’t working and the queue length never went down until the last runners came in. I’d never seen a queue that big – and that includes Bushy!
The big session for this week was Sunday. The biggest marathon paced run in the plan, and from a confidence boosting point of view I really needed it. Last time out I tried to do 18 with 12 at MP, around Basingstoke and just didn’t have it in me at all. Usually I like to do my Marathon pace runs in Yeovil along a nice flat road to simulate the race conditions.
Unfortunately as scheduling goes this week we ended up in Basingstoke again, and I was filled with Trepidation. I really didn’t think I was going to be able to do it. I was mentally already lining up the excuses – “I drank too much yesterday”, “I’m not using my own Garmin” (I’d left my charger at home) and “It was too cold”.
I went out gloved up and just got on with it though. Progressed nicely up to Marathon Pace, and aside from one mile (which was ridiculously uphill) I managed to get all my splits on pace. The average pace for my MP section was 7:17 per mile (7:16 using Strava’s GAP…) which would put my just below 3:11 for the marathon.
This is well in line with my primary goal when I set out on this training plan of sub 3:15, and also in line with my adjusted goal of 3:12:30. It’s also tantalisingly close the 3:10 though…
Are these my Bronze, Silver and Gold targets? Are they too close together and I’m setting myself up for a fall? I can;t help but think that on tapered legs I won’t be far away…
Once again I need to remind myself that I will see how Cardiff goes and I’ll assess it from there.
Next week is a mini-cutback (Is not cut back by a lot!) and I have another 5k race pace effort which I’m going to Poole for with Simon. I’m hoping to PB as it is a fast course, but anything sub-20 I’ll be happy with for consistency purposes.
Only 5 weeks until the race and only 2 more weeks of hard training before the taper. Getting exciting now!