Virgin Money London Marathon 2017: Week 5 of 18

Well week 5 has been a bit of a beast! With a Lactate Threshold run, a marathon paced run, Baltic weather and a lot of travel, I’m not too sure where the time has gone!

Day Book Plan My Plan Actual Notes
Monday Rest Rest Rest
Tuesday 9m (5m Lactate Threshold) 9m (5m Lactate Threshold) 9m (5m Lactate Threshold)
Wednesday 5m Recovery 5m Recovery 5m Recovery
Thursday 10m General Aerobic 10m General Aerobic 10m General Aerobic
Friday Rest Rest Rest
Saturday 5m Recovery 5m Recovery 5m Recovery
Sunday 16m (10m Marathon Pace) 16m (10m Marathon Pace) 16m (10m Marathon Pace)
Total Mileage 45m 45m 1m less than previous week. Close enough 🙂

I wasn’t looking forward to Tuesday’s 9m with 5 miles Lactate Threshold run. I had to commute 2 hours home from Birmingham and was running from my in-laws house. When I’m doing a session I like to run familiar routes so I can focus on the running (And so I can find some slightly flatter profiles!). This was not one of those routes, so mentally I was already a bit despondent. I forgot my contact lenses and can’t run in my glasses as it makes me dizzy so I couldn’t see very well. AND I headed out with my head torch and didn’t realise the batteries were in a shit state and it was so cold all I could see in front of my was my breath! So I didn’t know sections of the route and could hardly see. Not a good start!

Thankfully though once I got out and found a bit of a rhythm I settled a bit. There were a few dodgy parts where I didn’t see the pavement drop, so I jolted a bit, but thankfully they were infrequent. The lactate section was fine for the first 3 miles or so, then I was faced with an incline. I did expect it, but at LT pace it sent my HR a bit high so I elected to walk a few meters to recover before cracking back on. There was another incline just after 4 miles which I adopted the same strategy for. I paused the watch for these walks.

My splits were good and I was very happy, though I was less happy that I had to walk a bit. Though I am confident that if the profile was flat I would have been able to sustain it. I will make sure when I do the 10 with 5@LT in 2 weeks time I find a flat area to run it on just to ensure I am right!

Average pace for the LT was 6:41 – So a bit faster than McMillan’s 6:50 calculation. However I’m about 5-6 pounds lighter than I was when I ran Newbury parkrun which I based the times on.

Tuesdays session meant I took Wednesday’s 5 mile Recovery at a very leisurely pace. My legs were shot to bits!

The feeling in my legs continued through to Thursday’s 10 mile General Aerobic run. The legs had a bit of a whinge and it was bloody freezing again but got the job done at a pace I was happy with. 7:33 average, 7:26 using GAP. My TRIMP was 143 compared to the 148 I scored for the same session and route last week so that’s encouraging!

We stayed local for parkrun this week, so I ran with the buggy on the Andover Winter Course and ran the 2 miles home  to make up the 5 miles recovery I needed. Legs felt fresh-ish but still wasn’t sure how I’d cope on Sunday… Was nice running with Lucy and Stephen and they came back to ours after for a calorie busting brunch! Not so good for the diet but was good for the rest of the day 🙂

The 16 miles with 10 at Marathon Pace was a bit of a mixed bag. I forgot my water so had to stop in Sainsburys after a mile. The I needed a number 2 so stopped in Tesco at mile 3. Miles 4 and 5 were ballsed up on the GPS so look a bit weird and have a dodgy run track section. Then I had to pause to reset the GPS. The I stopped at 5.5m for my planned water stop. After that the Marathon Paced section was actually pretty good. Had some solid splits bit it was really tough. Tough enough for me to question if I’m actually able to sustain it for 26.2.

On the surface they look pretty good, but I had to pause at the end of my 9th MP mile though when I finished I immediately regretted it. I do think I could have managed, and the clock won’t stop on race day!

On further analysis, using GAP I can actually see that the preceding progression section had some quick GAP miles so I actually managed a lot more at marathon pace than intended, nearly 12 miles – so I shan’t be too downhearted about it.

The average pace for the MP section was 7:01, so on schedule (7:04 is GFA/3:05 pace)

The other thing to consider with this run is that this was done at the end of a tough 5 weeks worth of hard training. I am thankful that I did so well with it and will now look forward to next weeks recovery week!

Weight

I had a great result with my weight loss this week, scoring a 5lbs loss! This either means it was a slight misread this week or last week, as I haven’t burned that big a calorie deficit, but its the long-term view that’s important so as long as the trend of loss keeps heading downwards I’ll be happy!

Weight: 14st 5lbs (-5lbs)
Body Fat %: 22.8% (-1.3%)

So of the 5lbs lost, apparently 4lbs was body fat and I managed to increase my muscle mass and water content! Something not quite stacking up there, but it’s not a zero-sum thing and purely guidance. Basically, I’m chuffed! Well on track.

Now I just need to have another good week. usually after a big loss I relax. I need to power on through and build on the good momentum I’ve got and shoot for another 2lbs next week.

Summary

So all in all a decent week’s training but I am thankful the Marathon Paced run went ok – I was dreading it. Looking at my Fitness Trend I can see again I have managed a sensible training load, and I have increased my fitness score by 2 pints week on week. Everything is headed in the right direction!

Next week is a “Recovery” week. Slight mileage cutback, and will try to ease up the intensities a little just to let the legs recover. I may even swap out Saturday’s recovery for a hard parkrun effort as a bit of a shape test, but we’ll see! Unbelievably next week is the end of the first Mesocycle. When that’s finished only 12 weeks to go, and 9 weeks until the taper!

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 8m General Aerobic 8m General Aerobic
Friday Rest Rest
Saturday 4m Recovery 4m Recovery
Sunday 12m Medium-long 12m Medium-long
Total Mileage 37m 37m 7 miles less than previous as its a “recovery” week.

 

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