Bournemouth Marathon 2016: Week 4 of 18

I came in to week 4 feeling pretty good. Although I’ve been running to heart rate, it’s felt largely like the paces I’ve been running have been similar to those in my last cycle, with the positive note that comparing like for like on pace results in a lower heart rate this time around. This means I am definitely running easier which was an original goal when I started out this journey.

This week saw the following planned.

Day Book Plan My Plan
Monday
Tuesday 8m General Aerobic (8 x 100m Strides) 8m General Aerobic (8 x 100m Strides)
Wednesday 5m Recovery 5m Recovery
Thursday 10m General Aerobic 10m General Aerobic
Friday
Saturday 4m Recovery 4m Recovery
Sunday 15m Medium-Long 18m Long

The only change to book is the longer “long run” to ramp up my volume a bit quicker – the same as I did last year.

Midweek

Following Sunday’s strong run I went out for Tuesdays 8 miler with strides at the upper end of the training zone. I felt strong throughout and came away feeling like it had been a decent run and good value for the low heart rate effort! The strides were excellent too, I think one of them was the fastest I have ever been able to do which I am obviously pleased with. The good thing with the strides is they get my legs turning over faster and seem to really improve my form/economy – just as the book says they should. During the lull between Manchester and starting this cycle I really felt I suffered not doing them so should always try and include a set once a week I think! Average GAP: 7:45, Average HR: 148.

Wednesday was a 5 mile recovery run. For time purposes I ran at lunchtime and it was pretty hot and sticky. Ran a reverse route of the Battle of Sedgemoor 10k. Average GAP: 8:49, Average HR: 130.

I felt pretty tired on Thursday. Not body fatigue or overtraining just sleepiness. As such I made a smart decision and ran at the lower end of the training zone for Thursday’s 10 mile general aerobic run. It was over a route I run regularly and had plenty of climbing. What I was most impressed with is how my handling of hills is improving. HR effort to go up them is remaining relatively consistent compared to the flat/downhill, demonstrated by the chart below. This is a far cry from the early period of the training, where my mile splits were wildly out of alignment!

hillsplits

So all going very positively at the moment. Average GAP: 8:04, Average HR: 142.

parkrunday – Andover parkrun

This week we were unable to visit a new parkrun, but it was unusual in the fact that we were visiting the place which would be our new local parkrun. We are moving to Andover on the 1st July so used the opportunity to scout it out properly.

We have visited Andover parkrun when we did the New Years Day double with Winchester earlier this year, but due to the nature of “doing the double” we had to scarper. This time we wanted to stick around and absorb some of the community aspect of this event. Being new to the area and not knowing it very well it would have been good to get a good handle on the local area!

We were lucky this week that the weather was fine and sunny, so we got a good selfie before we started.

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The event itself attracts about 250 runners or so, so right in that sweet spot for volume and everyone I saw was really friendly. Special thanks to whoever handed in my bank card that I dropped in the car park and to the Run Director for including it in his run briefing, otherwise I wouldn’t have been able to go to the cafe afterwards!

The course itself is basically a two lapper with a little extra semicircle at the end. It’s mainly flat and run on a mixture of tarmac cycle path, compact trail but about 50% of it is on grass. The park itself is really lovely and a great place to bring a family, with playing fields, an athletics track, pitch and putt, crazy golf and a boating lake which you run around too. A really picturesque setting which i didn’t expect to find on the edge of Andover. It could be considered fairly fast in firm conditions which they were. The marshals and volunteers were of course excellent!

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I was down to do 4 miles so I did an extra part lap at the end to try and meet Jodie on the way round. I didn’t see her because she was well ahead of where I expected! Despite her being 36 weeks pregnant she smashed in a 33 minute time! I was extremely proud of her! My run was a controlled 4 mile recovery effort. Average HR: 131, Average GAP: 8:52.

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Afterwards we went to the Cafe. it was quite quiet when we got there but this is because we got there early and there were still people out on the course – we had to leave the park by 10.30. The cafe was quite small but had a lovely outdoor area, and the bacon roll was tasty and good value! Bacon roll and 2 drinks for £5.10 which was pretty good value indeed.

Thank you Andover parkrun, we’ll be pleased to call you “home”!

Sunday

Sunday had be down for 18 miles. As this week have fel a little bit rapid and given last Sunday’s success, i decided that i’d run at the lower end of the training zone to give my legs some extra breathing space. i stuck to largely the same route as last week which was my usual Basingstoke loop which has lots of climbing. The last 2 miles were pretty touch as I expected due to the step up in mileage. Came away feeling strong though and writing this post my legs don’t feel too fatigued at all. Average HR: 143, Average GAP: 08:12.

Summary

One thing I am noticing so far looking at the data is that I am getting better with handling hills. That is, my GAP/HR ratios are more in line with those on level ground and downhill compared to the start of the training cycle, which is a clear benefit in controlling effort for the race.

I am also finding thanks to controlling my efforts I am feeling far less fatigued than I was this time during the last cycle. Comparing session to session I am clearly getting more “bang for my buck”, as in either my speeds are the same for a lower HR, or my speeds are better for the same HR. I generally feel like I am training much more effectively.

Next week sees another Lactate Threshold session which I am keen to do well in, along with a marathon paced session – which is my first as I skipped the first one in the programme. It’s a big week to see how I am progressing and if I am on track for my target time.

 

 

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