Following week 1’s relative success, I came into this week feeling reasonably fresh. I wanted to carry through 2 key principles I learned last week.
- By not looking at my pace during a run, I feel like I am running slower than I actually am. This has a psychological benefit to me.
- When tired, use the lower end of the zone. When fresh, use the higher end.
This week’s training was exactly as is prescribed in the book, though I couldn’t run on Thursday due to travel, so ran Friday instead.
|Day||Book Plan||My Plan|
|Tuesday||8m General Aerobic (8 x 100m Strides)||8m General Aerobic (8 x 100m Strides)|
|Wednesday||4m Recovery||4m Recovery|
|Thursday||10m General Aerobic||10m General Aerobic|
|Saturday||4m Recovery||4m Recovery|
|Sunday||14m Medium-long (8 @ Marathon pace)||14m Medium-long (8 @ Marathon pace)|
This is a nice small mileage increment week on week. The key session of the week being the Marathon pace run. I am trying to identify 1 or 2 target sessions per week to make sure I am fully ready for them, by dialling back the effort on other runs (Whilst staying in the right effort zones) and it’ll be interesting to see if this strategy pays off.
On Tuesday I had an 8 mile general aerobic run with a set of strides. For whatever reason, I got less than an hours sleep before I had to get up ridiculously early for my Birmingham commute, so I elected to keep this as the lower end of the zone, targeting 140-145 bpm. At this pace i seemed to find a natural rhythm and “groove” i feel like I’ve been lacking in recently. perhaps this is my “Sweet spot”. I felt like my form had sharpened a bit and I found myself mid-foot striking as I was able to keep my stride more balanced and felt more nible – I suspect this is because my legs feel fresher and more trained. This is a good thing! During the strides I had a case of the gingerbread man, so they were a bit broken during the recoveries, but the Average HR of 141 for an Average GAP of 8:15 (First six miles) is a much lower pace-for-HR than last week! Though last weeks route was hillier, by using Strava’s GAP as a performance indicator, this mitigates the effect of elevation for effort. This is clear evidence that something is working.
Wednesday’s 5 mile recovery was a bit of a late one. I had to travel to Manchester for a meeting in the morning so didn’t end up heading out til nearly 8. But it was a really lovely evening for a jog around the Salford Quays. I also took in Old Trafford football ground and cricket ground. Handily I’d walked the area a lot during my 2 marathon trips here which meant I didn’t need to follow a map! Average HR of 131 for an Average GAP of 8:57.
Thursdays run was rescheduled due to travel arrangements, but the 10 mile general aerobic run was actually a bit of a struggle – the second half in particular. I think my travelling may have caught up. It was a relatively hilly route though, as I like to throw some elevation into my GA runs to increase the net gains from the effort. Average HR of 142 for an Average GAP of 8:28.
As Jodie was away I couldn’t in good conscience go and visit a new parkrun, so stayed “home” at Yeovil Montacute. It was great to see everyone again and had a good chat with Jan and Edri talking babies and marathon training! Meanwhile I extended the usual parkrun distance to make it the 5 mile recovery run the plan said I needed to do.
Sunday didn’t start well. After the disappointment of the football, and with a mild hangover I was up early to help at the Yeovil Marathon, where the club were manning a water station. It was the hangover and early start that were what made the morning start badly though, as I had a brilliant time at the water station! Very rewarding morning and we had some great feedback from the runners. Great for the club!
Meanwhile I was struggling to move my legs a bit as I had done some garden maintenance on Saturday morning and I think I’d worked some muscles in ways I hadn’t before, because they were stiff as a board! I only got 1 mile into my 14 miler with 8 at Marathon Pace that I worked out Marathon Pace wasn’t going to happen, so I went for a standard 14 mile “miles in the bank” run. My heart rate was really good, but my pace was dictated my the state of my glutes and hips which were in a world of pain. I did decide to make it a hillier route though to add a bit of spice which I paid for in the last few miles! Average HR was 136 and Average GAP was 08:47.
Its all heading in the right direction. I’ve started a spreadsheet to record my HR and GAP to see how it tracks over time and it does look to be improving, but theres still too little data to draw any early conclusions to state that its working or not working, but I’m encouraged.
I’m not going to try and “catch up” the marathon paced section I missed, I think I’m better off sticking to the plan and seeing how I get on with the next MP session.
Next week’s is another step up in distance and has a lactate Threshold run chucked in for good measure, so should be an interesting week!