Tag Archives: Running For Time

Greater Manchester Marathon 2016: Week 8 of 18

This week has been a bit of a game changer in my training mission for the Greater Manchester Marathon. One of those weeks where everything to do with my running seems to have started to click together, and like a step up in ability has been achieved.

Tuesday was meant to be a 7 mile recovery run with some strides, but instead I elected to lead a 6 mile social club run. There were only 3 of us but it was very enjoyable and we went over some ground I’d not run before as something a bit different. The pace was nice and easy and it felt like I was just bouncing along, which surprised me given the way my legs felt after sunday’s 20!

Wednesday saw a small step up in the midweek long run, with 12 miles to do. Midweek long runs are my least favourite. Having to get home from work and then run for 2 hours, eating at gone 8pm isn’t a lot of fun, but they seem to help. Usually I would try and run these progressively, but as I intended to run Friday’s tempo run on Thursday, I tried to just keep this at a steady pace. I ended up loosely progressing anyway, with the final mile at marathon pace. Despite the hilly elevation profile on the route, I felt strong throughout, like I was gliding through the air almost effortlessly (Aside from the hills) and got a couple of segment PBs in the process.

As I mentioned, I had to do Friday’s tempo run on Thursday as we had a club social and wouldn’t have time to squeeze it in. I thought I would struggle with 10 miles, 6 of which at tempo pace, but I didn’t really until the last tempo mile. As these runs get longer its harder to find enough level ground to cover, and a couple of the miles were net downhill. I did try and increase the pace to compensate and the GAPs on my splits were only off target by a few seconds.

10 miles, 6 at tempo workout analysis

I’m confident that if I’d have had the extra rest day I would have nailed it. I “made up” the difference in GAP on other miles and would have managed the 6th mile on rested legs.

Friday was my usual weigh-in day, and I had a feeling I’d get a positive result as I’d “been good” for the last few weeks and the mileage increase usually benefits me. I was right! 3lbs off this week with an increase in muscle mass.

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All good news! 3lbs to go to my intermediate target (the weight I was for the wedding) and 10lbs overall pre-marathon. At this rate (And I DO fully expect the burn rate to level off) I may even be able to go a little bit lighter still – but we’ll see.

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As mentioned, we had a good social night out with the club on Friday, a skittles night. A few of us ate too, and I figured I’d have something nice as a bit of a reward for the hard work and good results! I ended up having too many ciders but everyone enjoyed themselves, thanks to Michelle’s organisation. It’s just a shame Dave won the game of killer!

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A bit bleary eyed, we headed to Longrun Meadow parkrun on Saturday, as Jodie hadn’t done it before and we needed to stay local. James was coincidentally there too as he was visiting friends the night before.

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The puddled were DEEP, over the ankles in some places, and the muddy section was pretty horrendous too, but an enjoyable run. We did an extra couple of miles top up afterwards as I needed to do a 5 mile recovery run. Running along the river was really nice, Taunton seems to have a lot of foot/cycle paths, must be great for local runners!

 

Sunday saw an incredible 20 people turn up for the Running For Time long run. Lots of new people I hadn’t met, many of them training for their own races and events. It was a sight to behold and a sign of how the club is going from strength to strength.

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Sarah did a great job organising a good quiet and flat route for 10 miles. Most of the group finished up, but I needed to do 22 so a smaller sub group splintered off to top up their mileage. I ran with Fred and Sue Fox for most of their journey home, and I hope I didn’t bore them! They are one inspirational couple, I can’t run Fred’s times as a 33 year old, its amazing how well they both still run as vets! We also ran with Michelle, Helen and Chrissy, who peeled off at their own rates when they reached their mileage.

The flat course and steady pace meant I felt much stronger towards the end, and progressed my last 5 miles to target marathon pace, and as I write this I can’t help but notice how much better I feel compared to last weekend. I think that means the training is working! I’m definitely feeling stronger.

One bit of bad news is that I think my Garmin is on the way out. It froze at 21 miles and by 22 I only had 12% left in the battery. Still, it’s a good excuse to buy some new kit – my eye is on the Forerunner 235!

Next week is another marathon paced run. I’ll be in Basingstoke which will be a challenge, as finding a flat section to do the marathon paced miles will be near impossible! Time to man up and try the pace over some hills!

Greater Manchester Marathon 2016: Week 7 of 18

It’s when a training plan starts ramping up towards the business end that the usefulness of using a training log tool (such as Strava) alongside a plan you’ve used before really comes into its own, as you can directly compare sessions against each other. You can see your paces and heart rate relative to each other to see how well you are performing.

The first run of this week was 10 miles with 5 of them at Lactate Threshold. Strava’s tools can let me see how I performed for this session – specifically, for the Lactate Threshold miles.

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Using GAP (Grade Adjusted Pace – so it tells you the equivalent pace on a flat mile) I can clearly see on average I’m doing about 15s per mile faster than last year. Unfortunately, last years activity for this session isn’t a good session for this comparison as I abandoned it half way through – But I only know this because I have it recorded as a note! So not only was I faster, but I was able to actually complete the session – unlike last year.

It was a tough run for sure, and at about 4.1 miles I had to pause for a short breather, but on the whole I was very happy.

On Wednesday I had a 4 mile recovery run with the wife. it was fricking FREEZING. My toes were numb by the end and I literally had to soak them in hot water to bring the feeling back.

Thursday was one of the runs I dread – midweek medium-long runs. The idea is to progress through your long run pace zone so you finish about 15% slower than Marathon Pace. This 11 miler I followed a similar route to the one I did on sunday – hilly – and I was delighted with the results. Again, comparing to year on year, this run had much more elevation, an increase in pace (And GAP) and a slightly lower HR overall. The difference in “suffer score” can be attributed to me “having a go” at a long uphill segment whilst maintaining the faster end of the pace zone.

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Rather delightfully as a result, I made the top 10! I finished with a quick downhill mile and finished feeling really strong. It was a good confidence booster.

Friday was weigh day. I didn’t hold out a lot of hope – we had an enormous meal on the previous Friday night, the Saturday was lunch AND dinner out (with a skinful of cider, popcorn and Maltesers) and Sunday was a hungover massive Premier Inn breakfast… So to have lost 1lb and have a small shift in body composition was quite pleasing!

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I lost 1.5lbs in fat (good), increased my body water (good) but saw a small fall in Muscle mass (bad – but an increase in percentage). So something to keep an eye on. Most importantly though its that Body Fat and overall weight loss that’s going to make me lighter and therefore faster.

Saturday saw me on a split session. I needed to do a 7 mile easy run with Strides, but we had a club outing to Bath Skyline parkrun. So I ran that easy and then did the other 4 miles + strides in the afternoon.

It was nice going to a different parkrun as a group/club. We have a good spirit with our members and it was an awful lot of fun.

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The course itself was quite nice. Aside from the first K it was relatively flat, with a slightly downhill final K. In the first section you get a beautiful view of the historic City of bath from on high which could have taken your breath away… and if the view didn’t the 37 steps that took place right afterwards finished it off! The course was mostly compact trail but there were some sections of muddy field which must make fast times a bit tricky at the moment. It’s a single lap figure of 8 style which meant you pass near the finish close enough for a gathering of supporters to stand which was pretty nice. The parking was about a 5 minute walk to the course and there was a single toilet – though it was at the car park. No cafe nearby, and the website shows that you should bring your own refreshments in lieu of this. This week though, a local school had volunteered and provided hot chocolate and custard creams – such a lovely thought!

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Despite the lack of cafe, as we’d made the trip we visited the local Sainsbury’s cafe anyway. They do a fantastic 5 rasher bacon sandwich on thick bloomer, for 3 quid. Brilliant value and just what the doctor ordered!

My plan had me to do 7 miles with some strides, so I pulled a second session in the evening. Was very pleased with the pace of my strides, and shook the body a little bit – it’s not used to 2 runs in a day!

I was dreading Sunday’s 20 miler – my longest since Manchester last year – So I decided it would be nice to run with other people, at least for the first half. So i joined the club for the Sunday Social run. The time absolutely flew by, with great company, great banter, and I couldn’t believe I’d done 10 miles by the time they returned! We also saw loads of runners, even some other club mates. I love going out on the early runs, but with it being the only real day I can get a lay in, early Sunday’s are not high on my priority list! After this weekend though, it will be much more regular.

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By the time we got back, I still needed to do 10 miles. But I’d pre-organised with Dave that we’d do a further 10. it was brilliant to have some company for the second half too. The last few miles were tough, but running with Dave really helped to “keep me honest” as it was extremely tempting to just slow to a gentle plod!

All in all, the best, most enjoyable Sunday run I’ve had for a very long time.

The mileage steps up a bit over the next few weeks to peak at around 60 miles (with my own adjustments) before the next recovery week. So far I’m feeling strong though and if I can get through this mesocycle unscathed I will be very confident to achieve my target.