Tag Archives: Andover

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.

 

 

Greater Manchester Marathon 2016: Week 4 of 18

OK, so weeks 1, 2 and 3 didn’t get written, but it was Christmas and New year, a very busy time for everyone and I couldn’t find the time to write anything.

But with the turn of every New Year comes a newly renewed enthusiasm which I’m hoping will keep my writing.

Despite the lack of posting, there has been no lack of training! I’ve remained as consistent as I can be and have stuck to the plan all aside from an abandoned Tempo Session on Christmas Eve.

Anyway, I’ll try and summarise the last three weeks training best I can!

parkrun

Over the festive period we managed a brilliant 5 parkruns, in 5 different locations – 4 of which we’d never been to before. Unfortunately we didn’t have time to check out any of the post-parkrun cafeterias due to a lack of time, but needless to say all the people we encountered were as lovely as you would expect at any parkrun.

On Christmas Day we stayed local with the very well attended Basingstoke parkrun. I ran a little quicker than intended but the course was a bit of a mudfest… a theme that developed even further over the period…

basingstoke

Bracknell was our destination on Boxing Day. Tucked away in a nice forest park, this flat 3 lapper saw some tarmac, some forest trail, but mostly (what used to be and is currently mud) grass. Parking was plentiful and there was a pavilion with loos and a bit of cover to leave your (unsecured of course) stuff. The support here was brilliant, the course passed within close proximity of the start/finish twice per lap so plenty of applause! There were some very slippy places though and nearly lost my footing a few times! Took it nice and easy but felt sluggish from Christmas Day indulgence.

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New years day is one of my favourite days of the year as we can do a parkrun double! We wanted to run with Jodie’s sister so we headed to Hampshire for the 9am starting Andover parkrun. Such a lovely course! A flat 2 lapper mostly on grass. It was squelchy and muddy in places but it took in some lovely fields and lakes and had a really good vibe. Their first timers briefing was very welcoming and the runners were chatty as I jogged round. Brilliant event! Loads of parking available and I think there are usually loos, but they were closed as it was New Years Day. Good PB potential!

andover

We then headed down the A303 and A34 to Winchester. It was a bit tricky to find. The website gave sat-nav directions to a car park but wasn’t best placed really for the run, but its in the town center and I’ve found other events are similarly troubled when in town centers. It was also pay and display (though with it being NYD, it was free!) and the loos were open in the nearby leisure centre. The course was 3 windy laps of playing fields, almost entirely on grass which was slippy mud on the day. The course wasn’t particularly inspiring and tough we won’t rush back, the marshals and volunteers were brilliantly supportive.

winchester

Back on “normal” parkrunday we visited Poole parkrun. Reportedly a fast and flat course, today was not going to deliver on that! Flat, yes, but the howling wind and rain made it very tough. We ran the “B” course, which had a slightly deviated start and finish, but the main feature is 2 laps around a big lake on tarmac. There is nothing to stop you falling in the river, so caution is recommended! If the conditions weren’t so bad this is definitely a PB friendly course. Being in the town center the parking was also pay and display, but there were toilets and a pavilion to keep dry in. This is a really big parkrun, regularly attracting over 500 runners so a very different experience for us, but despite a congested start the organisation was flawless thanks in no small measure to the amazing marshals and fantastic finish funnel system.

poole

Long Runs

4 weeks means there were four key long runs for the plan.

The first was meant to be a 12 miler,  but I shamefully avoided it due to a raging hangover. I managed about 7 with the group but they were horrid!

The second was a particularly tough 14 miler with 8 of them at Marathon Pace. I wasn’t sure I was quite fit enough for my target/anticipated MP but had a go anyway. Progressed nicely through the first 6 miles and then hit a pace actually a bit faster than I needed to (3:07 pace)- which explained why the last couple of miles were so tough. Lesson learned for next time, run at 3:12 pace and see how that feels.

14mp

Week 3 saw 16 easy miles around Basingstoke, though once again I was faster than I needed to be. I really must learn to control it,so I can save energy for the midweek session.

Week 4 was the longest run for a while, and it was seriously tough. For whatever reason I went out without any water, which was a mistake when doing that sort of distance. I tried progressing through the gears and through the pace zone, and all went well until about mile 13. Then the legs started feeling very heavy. I think I got a bit greedy on the pace. The last 2 miles were just a world of pain. I craved chocolate and fluids and wasn;t right for a good couple of hours. Not fun at all! A valuable lesson learned.

Sessions

The only 2 sessions in this three 3 week period were Tempo sessions, 8 miles with 4 at Tempo. Unfortunately I managed neither.

The first was the day of our office Christmas party, so I ran the Easy portion at lunchtime, then did 4 miles at Tempo the day after, which were comfortable and controlled.

The second was Christmas Eve. I went out for the first 2 miles but I really wasn’t feeling it. If I’m honest, I hadn’t felt it when I woke up either. But I tried and after 2 miles I jacked it in. Instead, when I got to Basingstoke later that day I did a gentle 5 miler with the intention of tempo-ing a Festive parkrun to make up the effort balance. I did this at Poole.

General Aerobic Runs

I’ve been consciously trying to keep my Easy/General Aerobic runs at just under 8 minute miling. This is because its 15s per mile quicker than I trained last year. Despite maybe not QUITE being “easy” on the effort scale, I hope that as my weight drops and fitness increases it will become easier. “The only way to run faster is to run faster”. My body is pretty injury free right now so fingers crossed this little ploy pays off!

Weight

Nothing to report. I’m too afraid to get on the scales, but now its new year I’m having a clean week and will weigh in next Sunday as my new start point so I can be sub 14st by Manchester.

Summary

Running has gone well and I feel my base is building well. Now to shift the christmas (and more) weight and start getting on with the tougher business!

Lessons:

  1. In the upcoming 20 miler in a few weeks, take water! This means investing in some sort of hydration belt/bag – I don’t want to have to stop.
  2. Stop being a pussy and get on the scales, fatty!
  3. See point 2 and start using MyFitnessPal again once you’ve gotten a starting weight.
  4. Blog next week.