Virgin Money London Marathon 2017: Week 3 of 18

Winter really kicked in this week. Most of my runs have been in the bitter cold and a few a little bit slippy. I’ve started to feel the training load a little bit, particularly early on in the week but that seems to have subsided a bit toward the end of the week. Running my long run on a Saturday again doesn’t help I don’t think, but I think this is the last time I’ll need to do that.

Saying that I’m still feeling like its all manageable and I am going into my sessions feeling fresh which is very positive. No doubt thanks to this very well controlled gradual mileage progression I’ve carefully worked towards over the last few months!

I’m trying to maintain this steady increase until the next mesocycle when the MP runs and recovery weeks jolt the mileage around a bit, but by then I’m hoping the gradual conditioning I’ve done will mean I can take that all in my stride!

Day Book Plan My Plan Actual Notes
Monday Rest Rest 10m General Aerobic Moved as work meant I wouldn’t have time on Tuesday.
Tuesday 10m General Aerobic 10m General Aerobic Rest
Wednesday 4m Recovery 5m Recovery 5m Recovery
Thursday 8m (4m Lactate Threshold) 8m (4m Lactate Threshold) 8m (4m Lactate Threshold)
Friday Rest Rest Rest
Saturday 4m Recovery 5m Recovery 16m Medium-long Wouldn’t have time on Sunday so switched it to Saturday. Incorporated Andover parkrun.
Sunday 14m Medium-long 16m Medium-long 5m Recovery
Total Mileage 40m 44m

Due to work schedules meaning I wouldn’t have time to run on Tuesday, I moved my General Aerobic run to Monday, and boy was it tough. I still had Saturday’s MP long run in my legs, then on Sunday the parkrun double – I really felt the burn! Despite some good elevation I managed to retain the pace zone I needed to be in – but man oh man Tuesday’s rest day was bliss!

The key session of the week was the Lactate Threshold run and it was a bit of a beast. it was FREEZING cold but I still went out in a vest (I knew/thought I’d warm up – I didn’t). I reached about 2.5 miles into the threshold section when my brain started telling me to stop or rest or take a break. it took quite a lot for me to ignore it! I’m glad I did though, but the thought of extending the threshold section to 5 miles in 2 weeks time worries me as I was blowing out of my ass after the 4! Still, there’s 2 weeks to go before I need to worry about that!

The long run had to be moved to Saturday due to some scheduling issues with Family coming over, so I ended up doing 12 and a bit miles, to parkrun then parkrun with the buggy! I managed to time the first 12 pretty well to get there a little ahead of the run brief (I didn’t want to be hanging around standing still) – and managed to sneak in a bit more too so by the end of parkrun I was at 15.9 so just topped it up before scanning!

It took a while to get going thanks to the early start – 7.20am! Not often I head out that early, but it was worth it to get home at 10am knowing 16 miles were in the bank. After 4 miles or so I thought I was going to struggle all the way around but after 6 I feel like I found my flow. It helped that by then it wasn’t very dark and I was a bit more awake! So the pace increased a bit.

I tested my gels for the first time this campaign and am sticking with 1 every 4 miles as its worked for me before. From a hydration point of view, I felt I didn’t have enough – but thats challenging for me on a long run. I don’t like carrying bottles. I slowly drank from a 500ml bottle for the first 10m. I then stopped in the shop and needed to down another 500ml to rehydrate (I got another one too to take with me). So maybe I need about 100ml per mile?

The parkrun course was muddy as anything – and pushing the buggy around it in my road shoes made it really tough going with some slower miles. But the average pace for the whole run was 7.58 per mile – right where I wanted it! So thats a good confidence booster. Need to try and sustain it for 2 more miles next week. 18 at that sort of pace would make me very happy!

Weight

So one of the key parts of my strategy for running a Good for Age time is losing weight. Unfortunately, I’ve been woefully inept up until this point in making a start on it. In my defence, it has been Christmas!

Jodie and I, since Monday, have been making a dedicated effort at shedding the excess timber. We’re both back to obsessively entering every morsel into MyFitnessPal and will be weighing in every week on a Friday.

As an added motivator, I sent an email round at work this week to set up a “new year weight loss challenge” with an entry fee, with whoever loses the most weight (As a percentage of their starting weight) wins half the money (The other half goes to charity). Had a few bites, so will use that as a motivating tool as well.

Here’s my starting stats – the only ones I’m really interested in tracking at least:

Weight: 14st 12lbs
Body Fat %: 24.9%

Its not as bad as I feared, but still have around 21lbs to lose if I want to reach 17% body fat (Rough calculation). That’s a shade under 1.5lbs a week and very acheiveable. It also means I’ll be around a stone lighter than I was for Manchester – that’s got to have an impact on my finish time right?!

Summary

Another solid weeks training. I’m still feeling very strong and all my metrics are pointing in the right direction. Looking at how this week has affected my Fitness Trend I can see a sensible amount of overload that isn’t forcing my “form” score below 20.

If I can keep this solid and sensible training increase I’m confident good things come come – hand in hand with a sensible week’s diet improvements should be forthcoming.

Onwards and upwards into week 4!

Day Book Plan My Plan Notes
Monday Rest Rest
Tuesday 8m General Aerobic (10 x 100m Strides) 8m General Aerobic (10 x 100m Strides)
Wednesday 5m Recovery 5m Recovery
Thursday 10m General Aerobic 10m General Aerobic
Friday Rest Rest
Saturday 4m Recovery 5m Recovery Extra mile to continue weekly mileage increase
Sunday 15m Medium-long 18m Long Build up my long runs faster as already running this distance pre-plan
Total Mileage 42m 46m 2m more than previous week

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