Tag Archives: Training

Virgin Money London Marathon 2017: Week 18 of 18

I can hardly believe that tomorrow I am running the London Marathon – finally fulfilling an ambition I have held for a long time… certainly long before I started even running. It’s an event that I always watched on the TV as a youngster and even as a young man thinking that the distance would be impossible for me to achieve. Now I look forward to my fifth crack at the distance at the course I’ve always wanted to run. I am buzzing with excitement!

Day Book Plan My Plan Actual Notes
Monday Rest Rest  Rest
Tuesday 6m Recovery 5m Recovery 6m Recovery
Wednesday 7m General Aerobic (2m Marathon Pace) 6m General Aerobic (2m Marathon Pace) 7m General Aerobic (2m Marathon Pace) 
Thursday Rest 5m Recovery (6 x 100m Strides) 5m Recovery (6 x 100m Strides)
Friday 5m Recovery (6 x 100m Strides) Rest Rest
Saturday 4m Recovery 3m Recovery 3m Recovery
Total Mileage 22m 19m 21m

 

It’s been a bit of a bizarre week. Not only was the weekend fuelled by Easter Chocolate, I had to take a trip to Copenhagen for work. This meant my Tuesday and Wednesday runs were in Denmark!

Tuesday was a bit odd. I arrived at Copenhagen at about lunchtime, but my Icelandic colleague had his flight delayed, which meant I had to wait in the airport for him. I spent the afternoon working from a coffee shop in the airport, and at the end of the day I changed in the toilet, stored my case in an airport locker and ran my 6 miles recovery from Copenhagen airport! Its certainly one of the more unusual runs I’ve done. It was a bit chilly and I looked a bit daft in my vest, especially when it started snowing! It felt quite tough too, I finished hoping the taper would kick in soon and my legs would start feeling fresh! 

Wednesday I was working in Copenhagen and had to fly back in the evening. This meant my 7m race rehearsal needed to be EARLY. I hate running that early in the morning, but the need called for it. It all adds to mental toughness I guess. It also doesn;t hekp that I didn’t know the area, so I had to use Strava to try and work out a route the night before. It ended up as a long flat out and back, which suited me as it meant I didn’t need to think about it. Again, my legs still weren’t feeling match fit… Is it going to all fall apart at the last minute?! 

On Thursday I ran a 5 mile recovery run with strides. The book said I should have run this on Friday, but it was going to be such a crazy day getting ready for London, Thursday was the better choice. The ran went well and I felt nimble on the Strides. Finally something positive! 

Finally on Saturday it was expo day – We decided to travel to London good and early and take in a 3 mile recovery parkrun close to the expo. This meant we’d be right by our hotel AND the expo so we could visit it “parkrun fresh”, though we hoped that the hotel would allow us an early check in. We decided to go to Mile End parkrun as it was nearby and there were lockers we could keep our stuff in during the run. It was a nice easy run and just wanted to keep the legs moving and have a good stretch afterwards. 

Summary

Well that’s it! The hard work is done. The easy work is done too. My legs feel OK but I’m neither nervous nor confident… It’s a strange kind of feeling really. I’m sure when I get to the expo that the excitement will really set in. 

Training has gone really well, and I’ve set PBs at all distances I’ve raced.

Now I just need to man up and do it. 

Sub 3.05. Bring it on. 

 

Virgin Money London Marathon 2017: Week 17 of 18

If you read the literature, everyone says that you should avoid any undue stress in the last few weeks before a marathon… chance would be a fine thing! With the 16 weeks previous being a metronomic picture of training consistency, week 17 has been flying by the seat of my pants.

Day Book Plan My Plan Actual Notes
Monday Rest Rest  Rest
Tuesday 7m General Aerobic (8 x 100m Strides) 7m General Aerobic (8 x 100m Strides) Rest
Wednesday 8m (3 x 1m Intervals) Rest 7m General Aerobic (8 x 100m Strides)
Thursday Rest 8m (3 x 1m Intervals) 7m (3 x 1m Intervals)
Friday 5m (6 x 100m Strides) Rest Rest
Saturday Rest 5m (6 x 100m Strides) 5m (6 x 100m Strides)
Sunday 12m Medium-Long 12m Medium-Long 12m Medium-Long
Total Mileage 32m 32m 31m

On Tuesday I was meant to run… but I had a last minute request for work to go to Reading in the morning. This put back the whole day, which meant I didn’t end up having any time prior to the club AGM. So instead, it was Wednesday before I ran my 7 miles with 8 strides. The extra rest day really helped – my legs felt amazing, and the run was very comfortable. I even managed probably the fastest complete set of strides I’ve ever managed. This was very encouraging!

This meant I missed the rest on Wednesday and went back-to-back on Thursday with 7 miles and 3 x 1m Intervals. The book wanted 8, but I wanted to drop the mileage a little farther this week so cut it down just a tad, and made for a simple 2 mile warm up/down. I’ve always struggled with this session in the past. This time, I really nailed it. Some great reps, just a shame the last wasn’t a smidge quicker – but there were some obstacles slowing me down! Finished feeling like I’d had a good workout, but didn’t feel too battered. The taper may just be working!

On parkrunday we stayed close to home as I was still working on a DIY project I needed to be home for. Got in my 5 miles with strides. Got some funny looks as I was switching between 8m/m and then sprinting off at sub-5 pace! Good session though, with some super speedy strides.

Sunday was the last “long” run, 12 mile medium-long. My legs were still VERY sore from all the DIY which meant it was a lot tougher than it should have been. I really would have liked for it to be a real easy confidence builder. Not to be! I ran a decent pace though, and even managed to grab a CR on a segment I’ve had my eye on for a while.

Summary

 

Welll that’s pretty much it! All that’s left is a few recovery runs and a rehearsal run. I’m writing this on Easter Monday, full of chocolate. I’m off to Copenhagen tomorrow morning for work and will soend the next 5 days eating very clean as a last minute boost to self confidence. Before I know it, I’ll be at the expo!

Looking at my “Fitness Trend” I’m about where I need to be. With 6 days to go, I’m hoping my remaining runs keep me where I am at and let my legs freshen up.

And here’s what I’ll be doing next week!

Day Book Plan My Plan Notes
Monday Rest Rest
Tuesday 6m Recovery 5m Recovery  Just a minor mileage reduction
Wednesday 7m General Aerobic (2m Marathon Pace) 6m General Aerobic (2m Marathon Pace)  Just a minor mileage reduction
Thursday Rest 5m Recovery (6 x 100m Strides)
Friday 5m Recovery (6 x 100m Strides) Rest
Saturday 4m Recovery 3m Recovery  Just a minor mileage reduction
Sunday VMLM 2017 VMLM 2017
Total Mileage 22m (Pre-race!) 19m (Pre-race!)

 

Virgin Money London Marathon 2017: Week 16 of 18

Heading into the first week of the taper, I felt quite lucky that my legs didn’t feel TOO shot to pieces. On the contrary in fact, they felt pretty strong just fatigued from the mileage. All my joints felt pretty good and I was hopeful that taper madness would remain at bay.

Day Book Plan My Plan Actual Notes
Monday Rest Rest  Rest
Tuesday 8m (5 x 600m Intervals) 8m (5 x 600m Intervals) 8m (5 x 600m Intervals)
Wednesday 6m Recovery 6m Recovery 6m Recovery
Thursday Rest 4m Recovery (6 x 100m Strides) Rest
Friday 4m Recovery (6 x 100m Strides) Rest 4m Recovery (6 x 100m Strides)
Saturday 8k-15k Tune-up race Newbury parkrun Newbury parkrun
Sunday 16m Medium-long 16m Medium-long 16m Medium-long
Total Mileage ~39m 37m 37m

A common mistake in tapering is  that people reduce volume AND  intensity, and I think that means your legs lose that sharpness the last 4 months of training have given you. No chance of that with a P&D schedule, with week 16 starting the same way week 14 did – 8 miles with 5 x 600m Intervals. These short sharp intervals are great for speed. Week 14 was tough. This week, I felt much stronger. I decided to try and remain as relaxed and comfortable as I could from the start, rather than going all out. And the results were pretty pleasing, with a royal flush progression of paces, running them at 5.43, 5.38, 5.35, 5.33 and finishing at 5.25 pace. Best of all, I finished not feeling totally exhausted and the jog back was nice and relaxed. A very enjoyable and very productive session!

Wednesday was a fairly uneventful 6 recovery miles. I ran this early in the morning as I was in Birmingham and not sure when I’d be able to leave the office. I’m not a huge fan of 6am starts but with 17 days until the race I was leaving nothing to chance and missing no planned session!

On Thursday I took another trip to Andover Therapy, where Martin gave my legs a good rub down. There were definitely some tight areas so I’m glad I went. When I left he said he was happy with my legs that they were ready and raring to go!

When I originally wrote my training plan I switched the book’s Friday run to Thursday, so I could feel fresher for Saturday’s tune-up parkrun. But when I PBed at Blandford, I kept the run on Friday… So I did the same this week too. I rested Thursday, so Friday I ran 4 miles with 6 strides. I really went for the pace with the strides, and I’m glad I did – I managed the fastest strides I think I’ve ever managed. Just the sort of sharpener I wanted ahead of a 5k PB attempt in the morning.

Come Saturday, I didn’t quite feel ready for a tilt at a PB, but we headed to Newbury parkrun anyway. I gave it everything I could but finished in 19.09 for 5th place. I would have liked a sub-19 but it wasn’t to be. Previously I thought this was avery flat course (which it largely is) though there are a couple of inclines which I’ve always told people are not hills. After Saturday, I’ve changed my mind! They definitely are! The course measured a bit long and Blandford measured a bit short, so I reckon I’m in similar shape if not better if I take the hills into account. Looking at HR couldn’t have given it any more! It served its purpose in the context of my training. The first mile was a blinder (Fastest ever, according to Strava). Mile 2 was slower but I was on pace, but mile 3s climbs are what killed it off.

I woke up on Sunday feeling VERY achey. I’d spent most of saturday doign DIY laying a laminate floor and other odd jobs. I stretched muscles I didn;t realise I had, though I’m not sure it counts as cross training! I headed out on my long run targeting 7.45 pace. It started well until about 5 miles in when the tummy cramos started. This resulted in 5 miles of start stop until I managed to get to Asda to use the facilities. By then, I’d stiffened right up and the last 6 miles were really tough. But its in the bank – though I finished wondering how the hell I’d manage another 10 miles on top of that AND 45s per mile faster! But in the training I must trust.

Weight

Weight wise not so good this week, put on a pound. But with a weekend away for Jodies Marathon it wasn’t surprising and I’m not concerned. if I can lose that pound back before the race then great. If I can’t then I’m still significantly lighter than last year.

Summary

I’m through the first taper week unscathed, after 2 very tough runs. I have 1 real “session” left to do next week on Thursday and then thats it! I can’t believe we are only 2 weeks away. Maranoia hasn’t kicked in yet and I hope that it won’t!

Next weeks plan:

Day Book Plan My Plan Notes
Monday Rest Rest
Tuesday 7m General Aerobic (8 x 100m Strides) 7m General Aerobic (8 x 100m Strides)
Wednesday 8m (3 x 1m Intervals)  Rest
Thursday Rest  8m (3 x 1m Intervals)
Friday 5m (6 x 100m Strides)  Rest
Saturday Rest  5m (6 x 100m Strides)
Sunday 12 Medium-long  12 Medium-long
Total Mileage 32m  32m

 

Virgin Money London Marathon 2017: Week 15 of 18

Week 15 signals the last week of tough training and it means I can pull the party poppers – I’m tapering! Peak mileage week and on the whole I could tell… I’ve been very tired this week and have had a very hectic work week. My legs are definitely ready for a mileage reduction!

Day Book Plan My Plan Actual Notes
Monday Rest Rest
Tuesday 7m Recovery (6 x 100m Strides) 7m Recovery (6 x 100m Strides) 7m Recovery (6 x 100m Strides)
Wednesday 10m (4 x 1200m Intervals) 10m (4 x 1200m Intervals) 10m (4 x 1200m Intervals)
Thursday  Rest Rest 11m Medium-long Moved to Thursday so not to run back to back long runs
Friday 11m Medium-long 11m Medium-long Rest
Saturday 4m Recovery 22m Long  22m Long Needed to move to Saturday as supporting Jodie and Manchester on Sunday
Sunday 20m Long 5m Recovery  5m Recovery Switched from Sunday
Total Mileage 52m 55m

Tuesday was very unusual. I had to be in Lewes, Sussex for 10am, and back ready for a birthday dinner at 6pm. The intention was, due to the early start I would get home and do this run at lunchtime. But then last thing Monday, I was diverted to work in Hook on the way home in the afternoon which meant I wouldn’t have time to squeeze it in. So I had to do it first thing, and didn’t want to get up and run at 5am. So instead, I got up at 5am, drove for 2+ hours to Lewes, then did my run – at least I was 2 hours awake. I had to have a wet wipe shower but as it was only 7  miles recovery with 6 strides I didn’t work too hard. The strides were more for form than speed and really felt my stride was lengthening as the reps went on.

On Wednesday I was due for 10 miles, with 4 x 1200m intervals. Originally I was going to do this at lunchtime and go to the track, but work took over so I wasn’t able to. So I had to run in the evening and the intervals were on cycle path. I did them out and back, and the “out” was slightly uphill. The first 2 I managed to maintain a decent pace, but by the time I got to the third, my legs were swimming in lactic and felt like dead weights. I think the first 2 were too fast, which meant the second 2 had a few pauses. Considering how tired I was it wasn’t too bad. it got me thinking though… back when I was a bit slower, running 6.45-paced intervals when I was a 7 min/m 5k PB, that 15s was quite manageable. Running 15s per mile faster than 6.05 pace is a different story – the faster you get the tighter the margins, especially on longer intervals. I think if I had run 5.59s (5s faster than 5k) I probably could have maintained and would have been a more helpful session. Still, you live and learn!

Friday’s 11m Medium-long was bumped to Thursday – It was Manchester Marathon weekend which meant I needed to get my 22 in on Saturday – so I thought better of it running 11 then 22 without a rest day between! It was understandably tough, mainly because I ran it faster than it needed to be. But with the 22 scheduled to be slower than usual (concentrating on time on feet) and with Wednesdays intervals being a bit off, I thought it important to get a decent run in. Averaging 7.29 (GAP average 7.23) I think I accomplished that! A good boost after a couple of tough days.

As it was Manchester Marathon weekend for Jodie, I needed to do my last long run on Saturday. 22 miles in 3h05, so I could just spend the same amount of time on my feet as I hope to in London. I set off at 7am and ran between Andover and Basingstoke. It was a really locely route, with plenty of hills and lots of nice country views and running through villages. It was a great experience, one I will definitely do again! The HR monitor must have been playing up, as it was a very comfortable run, much easier than the HR monitor suggests.

As I mentioned, Jodie ran Manchester Marathon on Sunday. She’s had some injury setbacks in the last couple of months and it was touch and go if she was going to run, but I think she is glad she did. She ran with her friend Lucy on what turned out to be a very warm day. From what I saw, the event had significant improvements. The race village was expanded over a wider area, the start was more organised and the trams seemed to run a bit better. I think its a great event. Jodie and Lucy ran a fantastic 4.33, a PB for Lucy. I am very proud of Jodie for such an amazing accomplishment especially as she only gave birth 8 months ago. I just ran my uneventful 5 mile recovery when we got back!

Weight

After a weekend and a bit of eating pretty much crap, I wasn’t expecting to lose… in fact I wasn’t going to weigh myself because I thought it would be a gain! So I was pleasantly surprised to weigh in at 13st 9lbs, a 1lb drop for the week!

It looks like I may not quite meet my target – if I lose 1lb per week I’d reach 13st 6lbs. So it will take a week of really big effort to try and get a 2 pounder… However, even if I ran at the weight I am today, I would still be very happy. I’m going to try really hard this week to be good. The high mileage will drop so I need to be careful anyway, and hopefully with less mileage I’ll experience less hunger!

Summary

Well thats it then! The last big weeks training. I’m moving into the taper phase and I’m feeling pretty good. Getting through this week, with the long runs and long intervals, relatively unscathed gives me a lot of confidence. Time for the volume to reduce but I need to remember to keep the intensity up.

My fitness trend this week is a bit skewed by a couple of activities with dodgy heart rate readings. Not much I can do about it now anyway, I’m going to trust my taper and see how well the trend correlates to how I feel as my legs gradually find their way back to me!

Next weeks plan- a piece of cake compared to previous weeks!

Day Book Plan My Plan Notes
Monday Rest Rest
Tuesday 8m (5 x 600m Intervals) 8m (5 x 600m Intervals)
Wednesday 6m Recovery 6m Recovery
Thursday Rest Rest
Friday 4m Recovery (6 x 100m Strides) 4m Recovery (6 x 100m Strides)
Saturday 8-15k Tune-up race Poole parkrun
Sunday 16m Long 16m Long
Total Mileage ~40m 37m

 

Virgin Money London Marathon 2017: Week 14 of 18

Moving into week 14 I was acutely aware that training was going all in all, pretty well. Previously I feel I have gotten to this stage in training and cruised a bit. This week I wanted to push on – there were still 2 weeks to get as much training benefit as I could before tapering and that could be the difference between 3.04.59 and 3.05.00.

Day Book Plan My Plan Actual Notes
Monday Rest Rest Rest
Tuesday 8m (5 x 600m Intervals) 8m (5 x 600m Intervals)
Wednesday 11m Medium-long 11m Medium-long
Thursday Rest Rest
Friday 4m (6 x 100m Strides) 4m (6 x 100m Strides)
Saturday 8-15k Tune-up Race Blandford parkrun
Sunday 17m Long 16m Medium-long (inc pacing Yeovil Half)
Total Mileage ~46m 42m

The first run of the week was on Tuesday for 8 miles with 5 x 600m Intervals. This has historically been a good session for me. In the past my intervals on a known slight downhill loop have been pretty decent, averaging sub 5.20 pace for the same session last year. This year wasn’t quite so good, but still encouraging – last year it was 9 days after a hard 5k, this year it was 8 days after a hard half. Different build ups so not much to be concerned with. I’m still classing the session as “good”, the paces were faster than McMillan says they needed to be.

Using GAP (each interval was alternated except the last, which was out and back, and 2 were into the wind!), the splits were 5.40, 5.36, 5.43, 5.33, 5.34  for an average of 5.37 per mile.

On Wednesday it was another (penultimate!) midweek MLR, this time 11 miles.  This session fell on a bad day last year (grandfathers funeral) and I ran on a gut full of buffet food and a couple of pints. I was conscious going into this run I wanted to keep the intensity up – certainly higher than my previous MLRs, mainly because as training has gone on I have clearly (As is evidenced by recent race times) gotten fitter, therefore I need to increase the training stimulus. And I have to say, I totally nailed it. My legs were weary, but in a way I expected given the last few days training. They weren’t suffering from that “empty” feeling, they just felt a bit tired. As such I was able to keep a good pace and even motored on up and over Micheldever hill, a bit of a nemesis of mine, in sub-8 pace – which, in the middle of a run with a few miles still to go I was really pleased with. Heart rate was where it should have been too.  The average pace was 7.36 (GAP 7.29). I was pretty pleased with that!

After a rest day Thursday, I had a short 4 mile recovery run with some strides. It was a solid run serving no purpose other than to get some pace into my legs ahead of Saturday’s tune up race. I kept the route nice and flat and tried to keep the pace slow, but the strides as fast as I could muster.

So Saturday I was due another tune-up race. Although parkrun isn’t a race, I use them as a race effort (I rarely run a hard parkrun) and as such when I am using one as a tune up I try as much as possible to treat it like a race. That means wearing club kit, wearing the compression guards, a proper warm up etc. It helps get me in the right head space for a tough effort. We went to Blandford, which we have been to a couple of times before. It is a pretty fast course (though an out-and-back) though I personally feel it may be a touch short, though that’s totally unsubstantiated. An additional benefit was that it was pacer week and they had a 19 minute pacer, which was around my target – PB going into the run was 18.54 and I was hoping I’d come away with a brand new one.

We didn’t get there quite early enough for a full warm up but managed a bit. I was stood basically right at the front next to the pacer and before long we were off at what felt like a blistering pace.

There were 2 lads who were off a bit faster and a group of 3 with the  29 minute pacer. The lady dropped off after the first mile, and another guy went ahead just before halfway. We rounded the turn (its and out-and-back course) in 9.08 which basic maths told me was 18.16 pace! Too fast! The pacer was about 10 meters ahead and I was starting to struggle. I passed Jodie and she took and amazing pic of me! My favourite running photo of me I’ve ever had.

Coming back was into the wind and I really didn’t think i’d be able to maintain. We came back in under the underpass and up the steep slope and I was now in touching distance of the pacer. He had slowed I think he knew he’d gone to fast. With  400m to go I just gave it all I had left and passed him in a sprint finish. I crossed the line in 18.39 by my watch (later confirmed in the official results) which is a spanking new PB!

Looking at how the race panned out, and given the slightly undulating nature of the course (compared with Poole – Blandford is definitely flat but not as flat as Poole) and with the wind taken into account, I think that 18.30 target I set out back in my masterplan is still on for 2 weeks time. I’ll certainly be giving it a damn good shot!

On Sunday was the biggest race of the year for the club, the Yeovil Half Marathon. As a club we had over 50 members running – not bad considering the club is only a year old! Kerry hosted us pre-race at The Beach Cafe Bar where we all congregated pre-race, and she kindly offered for us to leave our kit there. There was a terrific vibe and Shane got this fantastic pre-race photo of us all.

As we headed to the start the atmosphere grew and everyone really was buzzing. Before long we were off. The support was fantastic, and the organisation was great too. The route was the same as in 2016 aside from a slightly moved start and finish – both of which were good improvements.

I was running as part of a 16 mile medium-long run, and I was trying to pace a few members to sub 1.50. Unfortunately my group gradually drifted off though iw as able to catch David and spur him on to finish ahead of me (His target was 1.45-1.50). The mile markers were a bit out and I think I got my maths wrong as I was a 1 minute faster than I should have been.

The atmosphere throughout the course was fantastic, I saw so many running friends and club mates and the town center finish was superb. This year we even got a tee shirt! It was great value and a great day out. Afterwards, anyone who was left went back to the beach for food. It was a really cracking day and can’t wait for next year already!

Weight

This is the week I was FINALLY able to break the plateau! I’m not even sure what I did to do it – I’ve had a stubborn cold for the last 2 months, so maybe that’s related? Now I’m finally kicking it (great timing!) then my body is letting it go? Or maybe its a continued build up of volume and intensity and my body has shaken itself into action. Either way, the loss was 2lbs, taking me down to 13st 10lbs.

All the other stats pointed in the right way too. Fat % down, Muscle % up.

I hit the “midway” goal in reaching this weight and I have a theoretical 5lbs more to lose to try to reach that 17.9% body fat target but it will get me pretty close. With 4 weeks til race day I’m not convinced I’ll lose all 5 lbs but I’m going to try my hardest. Either way, I’ll be considerably more trim compared to Manchester!

 

Summary

Another great week in the bag. A good interval session, a good midweek MLR, a tasty new 5k PB, and a terrific club day at the Yeovil Half Marathon. The legs are feeling decent and with only one week left of the really hard training until the taper, I’m feeling confident!

Interestingly, looking at my Fitness Trend, despite the hard 5k and the 16 miler, I’m hovering in the Neutral zone. This week wasn’t officially a recovery week, though looking at the pattern and structure of the programme this is where one would naturally fall, this has seemingly recovered me a bit. Next week is the last tough week and I expect to push myself well into overload by the time I finish my 22 miler on Saturday!

Day Book Plan My Plan Notes
Monday Rest Rest
Tuesday 7m Recovery (6 x 100m Strides) 7m Recovery (6 x 100m Strides)
Wednesday 10m (4 x 1200m Intervals) 10m (4 x 1200m Intervals)
Thursday Rest 11m Medium-long Moved to Thursday as I don;t want to do 11 on Friday as I have to run 22 on Saturday!
Friday 11m Medium-long Rest
Saturday 4m Recovery 22m Long Have to run on Saturday as Jodie is running Manchester ont he Sunday! This will be a time on feet long run 22 miles that will take 3.05
Sunday 20m Long 5m Recovery See above. Adding an extra mile to make it a joint highest mileage week.
Total Mileage 52m 55m

 

Virgin Money London Marathon 2017: Week 13 of 18

Coming into “unlucky” week 13 my legs were still shot to bits following Sunday’s epic PB. All of this with a marathon paced session at the end of the week.

One of the things I did before this week was plug my new Half PB into the McMillan Calculator to give me my new training paces. It was interesting to see how they had changed, my tempo/threshold pace increased a bit as did my Interval paces, but my long run and general aerobic paces didn’t shift too much. Still, I’ll try to run them slightly quicker anyway to increase the training stimulus in line with my new fitness levels.

Here’s what was planned and what I actually did.

Day Book Plan My Plan Actual Notes
Monday Rest Rest Rest
Tuesday 8m General Aerobic 8m General Aerobic 8m General Aerobic
Wednesday 9m (5 x 1km Intervals) 9m (5 x 1km Intervals) 9m (5 x 1km Intervals)
Thursday Rest Rest Rest
Friday 12m Medium-long 12m Medium-long 12m Medium-long
Saturday 5m Recovery 5m Recovery 5m Recovery
Sunday 18m (14m Marathon pace) 18m (14m Marathon pace) 20m (14m Marathon pace) [Part 2] Want an extra 20 miler
Total Mileage 52m 52m 54m

Tuesday was 8 miles General Aerobic. My new paces say I should really try to run my GA runs at sub 7.30s (At least that’s where I’d like them to be) but after Sunday I had no chance! So I tried for 7.45s instead. The first couple of miles my head was a bit all over the place, feeling really woozy. I stopped after 2.5 miles to take a break and after that I felt better. I managed a respectable 7.42 average which I’ll take!

On Wednesday was my next interval session. 9 miles including 5 x 1km. According to McMillan I should have been running these at between 6.05 and 5.50. As soon as I set off, I knew this would be a struggle.  Again, my head was woozy at the start and had to stop for some fuel in Tesco in the 3 mile warm up. The first Interval was so hard I wanted to give up, I even had a brief pause at half way. Everything was so laboured. After the 2nd rep though, things improved (comparatively speaking) and I felt I could at least put in some solid efforts and finish the session. The pace for the intervals were on the surface not very good. But if I take a look at the GAP pace, they actually aren’t so bad at all.

Interval Pace GAP
1 6:13 5:58
2 6:15 6:20
3 6:20 6:04
4 6:00 6:05
5 6.10 6.01

I got better as the session went on and whilst they aren’t where I would like them (I’d have preferred them at the faster end of the range), I have to remember that Sunday took a lot out of me. I think I’ll take them!

On Friday I had a 12 mile Medium-long. As I had the afternoon off I went out at lunchtime and tried a different route to the usual. I decided to take this one quite casually – a marathon paced run was planned for Sunday and my legs were desperate for a bit of a recovery. I targetted 8.15s and had plenty of stops to take some photos. It was a nice pleasant run and found some nice trails and hills to try out in the summer.

On Saturday we originally intended to go to Didcot parkrun, but it was cancelled ahead of time so we went the extra few miles to Abingdon. And we weren’t alone! It seems like most of the Didcot regulars ended up there too! Parking is free for 2 hours (though you still have to get a ticket!) and it is very close to the town centre. The course was really nice. A 2 lapper around a meadow next to the Thames, taking in Abingdon Lock and some good multi terrain running. It was pancake flat but the terrain made it quite tough, especially with the buggy – there was a very narrow gate that it was lucky to get through and there was one section where the mud had been pretty much plowed by tractor tyres and the buggy’s wheels weren’t big enough – I had to lift it across! The people were lovely as always, though we weren’t able to sample the cafe culture as we had to shoot on.

My run for the day was 5 miles recovery and after Friday’s run it was tougher than it should have been!

I agonised over what to do on Sunday. On the one hand, I was due to run another 14 miles at Marathon pace. On the other hand, I already ran the Bramley 20 at MP so it wouldn’t be anything new. My legs still felt in a terrible state and I was conscious that I wanted to do another 20+ miler. Add to the mix that I had no good options for a flattish route with running laps (which I HATE) I was tempted to just go for a straight 22. In the end, I decided I would do the MP run as the legs still need to be trained. I figured I’d run 4 miles to my “laps”, then run MP around those and then run 2 miles back making it 20 in total. A good compromise, if my legs could hold it together.

It was far from pretty. I had a toilet stop, a water stop and a couple of pauses in the last two miles too… but it was 14 miles at MP and given how I was still feeling post-silverstone, I will take it! Most of my splits were under 7m/m and it looked even better by GAP. The route took in 2 minor climbs per lap which I ran 3 times… they were just steep/long enough to take the momentum and life from your legs. Oh and there was a wicked headwind too, though it seemed to drop when it could have been advantageous to me!

I stopped the activity by accident… the other 2 miles are recorded separately

This was always going to be the hardest session of the campaign, and I’m glad it’s over that’s for sure.

Weight

A bit boring but I stayed the same again. At the moment I just can’t stop eating… so it’s a good job the mileage is high enough to support my runger!

Summary

Week 13 hasn’t been unlucky, but it has been the toughest yet – and this is by design. It’s the toughest MP run, on top of 3 runs in excess of 9 miles in the week. I always consider this the peak week, and although week 15 is strictly speaking the (joint) longest week by volume, and I run my last long run to be longer as time-on-feet than target pace, this is still very much at the “business end” of things.

U nsurprisingly, I spent most of this week in the “neutral” zone of my fitness trend. This is because my legs were still recovering from Sunday, I’ve just not been able to get the effort levels up! Sunday’s MP run put me right back into “overload” though and as I am writing this on Sunday night, that is an accurate assessment!

Next week isn’t officially a recovery week, but it is a reduction in volume. A shorter long-run and a shorter interval session, as Saturday is another “tune up race”. Only 2 more weeks of the tough stuff until the taper. Hopefully my body can hold it all together!

Day Book Plan My Plan Notes
Monday Rest Rest
Tuesday 8m (5 x 600m Intervals) 8m (5 x 600m Intervals)
Wednesday 11m Medium-long 11m Medium-long
Thursday Rest Rest
Friday 4m (6 x 100m Strides) 4m (6 x 100m Strides)
Saturday 8-15k Tune-up Race Blandford parkrun
Sunday 17m Long 16m Medium-long (inc pacing Yeovil Half) A bit of a recovery but not much before next weeks peak
Total Mileage ~46m 42m

 

Virgin Money London Marathon 2017: Week 12 of 18

Well, here we are in Week 12 “Race Preparation”. The focus for the next 4 weeks is about pace. With weekly interval sessions and a “tune up” race every other week it’s time to build on the good aerobic base and half decent threshold to smash out some speedy stuff.

Day Book Plan My Plan Actual Notes
Monday Rest Rest Rest
Tuesday 8m (5 x 600m Intervals) 8m (5 x 600m Intervals) 6m (5 x 600m Intervals)
Wednesday 12m Medium-long 12m Medium-long 12m Medium-long
Thursday Rest 5m Recovery (6 x 100m Strides) 5m Recovery (6 x 100m Strides)
Friday 5m Recovery (6 x 100m Strides) Rest Rest
Saturday 8-15k Tune Up Race 3m Recovery 3m Recovery
Sunday 17m Long Silverstone Half Marathon Silverstone Half Marathon No races on Saturdays around here
Total Mileage ~52m 41m 41m

Tuesday was my first Interval session of the programme.  I was supposed to do one a couple of weeks ago, but it was right after the Bramley 20 and my legs were in no fit state. This session was 6 miles with a set of 5 x 600m Intervals. The programme called for 8, but I was short on time so shortened the warm up and cool down. The intervals were a bit better than the same session last year, though the location I ran these in was covered over by trees so I’m not convinced of the pacings, as I suspect there was some suspect GPS readings. It was still encouraging though, given I still had some fatigue in my legs from Sunday. The intervals were nowhere near as quick as the sessions I was running in the latter part of the programme for Manchester, though I think that my legs need to get used to running faster for sustained periods rather than just strides. I have some tune-up 5ks planned too, which should aid with that.

Wednesday was another 12 mile medium long. Deliberately went out at an easier pace than normal as I was racing on Sunday and wanted to give my legs a bit of a chance to recover. They were far from fresh, that’s for sure and it was all a bit of a laboured effort. Still there was some elevation gain and they were still good miles through the legs. It was definitely harder than it should have been, but my Garmin seemed to go mental with my Heart Rate towards the end – no way was I running at Maximum HR!

On Thursday, I ran my 5 miles recovery with 6 strides at lunchtime. it was a glorious day for a run, though my legs didn’t really agree. I felt utterly drained, no doubt from the previous 2 days. I can see why the book insists this is supposed to be a rest day!

On Friday, Jodie and I treated ourselves to a sports massage. I’ve not had one for over a year and didn’t know where to go. After some research we came across Martin Allen at Andover Therapy. He was reasonably priced and, most importantly, a runner himself – which is the main reason I chose to book an appointment with him. He also suggested we both have half an hour each and just pay for the full hour between us which saved us some money. He was very knowledgeable and did a fantastic job and I will certainly be back, before London as my legs felt fantastic since then! He found my left leg was a lot tenser than my right, which made sense, and explained away a few of my niggles and concerns and I went away with some preventative advise too. Thanks Martin!

On Saturday, we visited Lymington Woodside parkrun, one of only two Hampshire parkruns we were yet to visit (Though another is starting on April 1st!). The directions to get to the event weren’t particularly clear but we were quite early so it wasn’t a problem. it is a relatively new event and had a real sense of community to it. Based in Woodside Gardens, the course was a 3 lapper with about 60% Tarmac, 38% grass and 2% gravel.

There was a lovely pavilion where the event was “headquartered” and provided toilets and the social bar which was opened for tea, coffee and bacon baguettes. A real locals event, though we were made to feel very welcome. The volunteers were excellent, very enthusiastic and supportive. A little gem of a parkrun in all aspects but the course – though that is a personal preference.

Sunday saw me participate in the Silverstone Half Marathon. I have written a full race report here. But to summarise, I smashed it! I ran a  2 minute PB and came in with an official time of 1.27.24. I feel like the massage really helped, as I ran with confidence on both legs and felt a lot more balanced.

This is well in line with my targets and is obviously a HUGE confidence booster! I really didn’t think I’d be capable of running it that fast, and thought sub 1.28 was a stretch goal – but it goes to show, if you go out and have a go, sometimes it pays off!

Weight

Not much to add here – I’ve stayed the same. Not too worried though, I’m running well and in line with where I want to be.

Summary

Put simply, an excellent week. The intervals were tough but I managed them, and in spite of a trickier MLR than I expected I finished out with a flourish and a magnificent Half PB.

Looking at my fitness trend, you can see I had a mini-peak for Silverstone and the race effort has put me back into the Overload zone – right where I expected.

There’s 3 more weeks of high volume training before I taper and 6 weeks until the big day. So far so good!

 

Day Book Plan My Plan Notes
Monday Rest Rest
Tuesday 8m General Aerobic 8m General Aerobic
Wednesday 9m (5 x 1k Intervals) 9m (5 x 1k Intervals)
Thursday Rest Rest
Friday 12m Medium-long 12m Medium-long
Saturday 5m Recovery 5m Recovery
Sunday 18m (14m Marathon Pace) 20m (14m Marathon Pace) Wanted to get in 6x 20+ milers and this is the only way I can fit it in
Total Mileage 52m 54m

 

Virgin Money London Marathon 2017: Week 11 of 18

Well, week 11 has come and gone. Last weeks recovery week didn’t make me feel very recovered, and it definitely carried through into this week.

Day Book Plan My Plan Actual Notes
Monday Rest Rest Rest
Tuesday 7m Recovery (6 x 100m Strides) 7m Recovery (6 x 100m Strides) 7m Recovery (5 x 100m Strides)
Wednesday 11m (7m lactate Threshold) 11m (7m lactate Threshold) 11m (7m lactate Threshold)
Thursday Rest Rest Rest
Friday 12m Medium-long 12m Medium-long 12m Medium-long
Saturday 5m Recovery 5m Recovery 5m Recovery
Sunday 20m Long 20m Long 20m Long
Total Mileage  55m 55m   55m

 

First run of the week was Tuesday, with 7 miles recovery with a set of strides. I missed the first stride as I didn’t hear my watch beep though! Legs were still pretty heavy and was probably a little bit quicker than I should have done.

Wednesday was meant to be a key session, but it didn’t go to plan at all. 11 miles with 7 at Lactate Threshold. On the surface the splits look OK, but they don’t tell the whole story. I got about 3.5 miles through the threshold section and then my legs just lost interest completely. They were lacking any sort of bounce whatsoever and my heart rate seemed way too high. Looking back on it, I was right.

Looking at the positives, I did manage 7 miles at threshold, and having a sustained high heart rate will be good in some ways for training purposes. Also, last time I struggled with a threshold run was whilst I was in Birmingham, not the flattest route and I perform better on the known route I usually use at home. You don’t lose fitness overnight, and I am probably still recovering from the race last week. After I last struggled with the threshold run, the week after I performed much better. So I am hopeful I can bounce back in a few days.

Thursday was a rest day, which helped me out for Friday’s 12 mile medium-long. I was still a bit emotionally scarred from Wednesday so I wasn’t really looking forward to it. Especially on a frigging Friday! I headed out at a decent clip, faster than I needed to, really – I was targeting just sub 8s – and when I hit the hill I had on the route my mind went into “flight” mode, like I was trying too hard and that I should give up. I managed to shit that nonsense down and once I crested the hill managed to keep the pace up. Mentally, it felt good. Physically, the ball of my left foot started hurting, a burning sensation which was similar to how it felt after Bramley. In the end the average was about 7.42 per mile. That’s some 15s per mile than when I ran this route last month, and I remember I struggled with that too. Also, comparing suffer scores, there wasn’t much in it. So that’s really positive.

On Saturday we visited Southsea parkrun. One of the few remaining Hampshire parkruns we had yet to visit. It was about a 50 minute drive to the event, which was based near the Pyramids centre. We got there at 8.35 and managed to park right by the start though it was £3.10 for 2 hours parking! The event is an out and back along the esplanade. The weather was good, but having visited Southsea before for the Great South Run we expected a wicked wind. It was not to be. In fact, with the course as flat as it was and the weather as good, it definitely had PB potential! The people were very friendly, and we chatted to a few of the locals who welcomed us as tourists. We also got chatting to another lady buggy runner who had her 3 month old with her. The toilets were nearby and the cafe was great, right on the seafront and a really good vibe to it! A top event as ever.

I ran 2 miles beforehand as I needed to run 5 miles recovery for the day. When I woke up though, I felt some weakness in my knee which meant I struggled with the stairs. The first few hundred yards in Southsea I felt it twinge quite a lot and was very uncomfortable but once it loosened up it felt a bit better. I think the combination of a long run the day before late in the evening followed by this early run meant the leg just stiffened up a bit. Saturday afternoon it felt better, and I did some mild strengthening exercises during the day in preparation for Sunday’s long run.

Speaking of which… 20 miles. It was tough. The weather forecast wasn’t great, but thankfully I got away with only a short burst of a shower about 13 miles in. I managed to have a good toilet drop off in the morning so I thought I’d have a good comfortable run… My bowels had other ideas. I was having some very bad cramps and resulted in a  few walks whilst they subsided. You can see the HR dips every time I needed to stop. it was frequent!

I eventually got to a loo at about 9 miles. I was given about 4 miles respite before they started again and needed another loo stop at 17 miles. Aside from that, it was OK. I struggled to maintain pace up some of the hills, but that could have been a combination of fatigue from Friday and Saturday and the tummy aches. So whilst it wasn’t the most consistent of 20 milers, I’ll take it.

Weight

Another week staying the same. It’s hardly surprising, I’ve spent the last 2 weeks “recovering” in more ways than just through rest. I have felt my body has needed more food, so I’ve listened to it. I’m actually quite pleased I am not increasing it, so that’s a real positive.

This weeks training has gone a lot better and I’m feeling a bit more confident, so this week I’m hoping to take another pound off.

Summary

It’s been a tough week. By the book this is the peak mileage week, and no doubt about it, 37 miles in 3 days, along with a mammoth tempo run has been a challenge. The Bramley 20 took far more out of me than I expected, and its been a psychologically (and physically of course) tough 14 days of getting back to where I was. But now, 2 weeks later, I feel like things are back on the up.

Looking at my Fitness Trend I can see a strong push back into overload – that’s a good thing. In previous campaigns I feel I’ve started cruising at about this stage. I want to keep the intensity up and improve every bit I can ahead of the big day so I can ht that ambitious target.

It’s the end of the Lactate Threshold + Endurance mesocycle. The mileage has stopped ramping up, and its now going to be all about sharpening up and building on that base.

I have some mild concerns about my knee, but I’m going to keep strengthening it, and hopefully after a rest day on Monday it will improve.

The big event of next week is my practice half at Silverstone. I’m hoping for a good fast time, 88.xx at the very least and if I can taper in well enough, 87.xx would be dreamland.

Day Book Plan My Plan Notes
Monday Rest Rest
Tuesday 8m (5 x 600m Intervals) 8m (5 x 600m Intervals)
Wednesday 12m Medium-long 12m Medium-long
Thursday Rest 5m Recovery (6 x 100m Strides) Switch to Thursday to give myself the rest day closer to the practise race.
Friday 5m Recovery (6 x 100m Strides) Rest
Saturday 8-15k Tune Up Race 3m Recovery
Sunday 17m Long Silverstone Half Marathon No good practise races here on Saturdays!
Total Mileage ~52m 42m

 

Virgin Money London Marathon 2017: Week 10 of 18

After busting through the halfway point with a confidence building Bramley 20, I headed into this recovery week feeling a little bit fragile. The race took out a lot more than I originally expected…

Day Book Plan My Plan Actual Notes
Monday Rest Rest Rest
Tuesday 8m General Aerobic 6m Recovery 5m Recovery
Wednesday 8m (6 x 800m Intervals) 8m (6 x 800m Intervals) 1.6m General Aerobic…
Thursday 5m Recovery 5m Recovery Rest
Friday Rest Rest 6m General Aerobic
Saturday 8m General Aerobic (8 x 100m Strides) 8m General Aerobic (8 x 100m Strides) 11m Medium-long
Sunday 14m Medium-long 14m Medium-long 13m Medium-long
Total Mileage

 

When Tuesday came around, I knew the legs weren’t up for the 6 miles but thought 5 miles might just be OK, and I trotted around. My legs were expectedly in the toilet but figured this short light jog would be able to sort them out. How wrong I was!

Then Tuesday came around and although an Interval session was scheduled, I knew that wasn’t going to happen. My plan was to try my 8 miles at General Aerobic here and do the Intervals on Thursday. After a single mile though, my body was still in pieces. Every stride I took felt far too laboured, and that shockwaves of fatigue were shooting up my body. So I simply abandoned the run and walked home. It was the smart thing to do, I would have only hurt myself and felt crap afterwards, and prolong the recovery.

As such, I then took Thursday as a complete rest day.

By the time Friday came around i thought I’d try a 6 mile General Aerobic effort. It was a lunch run so needed to get back to the office so ran it quicker than I should have, but that was a good thing this time – I needed the confidence back a bit that my legs weren’t long term FUBAR.

I was conscious that I was a bit short of mileage going into the weekend, though not too concerned. As we were back in Yeovil for the weekend we were parkrunning at Yeovil Montacute parkrun on the winter course. Dave was running out there so I joined him and a couple of others, and the run turned into a casual 11 miler. I spent parkrun running with ED Neil, having a good catch up and a natter about London.

It was great hanging out with everyone after the run. We’ve really missed the cafe culture with our friends and haven’t managed to capture it since we moved. Admittedly, not helped by the amount of touring we’ve been doing and with Ivy’s scheduling we always need to get back, but it was really lovely to see everyone again. We will be back soon.

Being back in Yeovil and on a recovery week, I took the opportunity to run with the club. Whilst the plan called for 14 miles, they went out for a recce of the Yeovil Half route, so it ended up being a nice casual 13 miles. It was awesome to see everyone there too.

Weight

To be honest, I wasn’t caring about my weight this week. After the race last Sunday we had Domino’s and as my body was in such a state, I just kind of ate what I was craving – I figured my body knew what it wanted. We also had a (long) weekend away and its difficult to control the diet then too.

But that said, this is the last weekend before the marathon where this will be a problem. Its Tuesday today and I’m knuckling down from today right through til race day.

Summary

I took full advantage of this recovery week and really did chill out. Maybe a little bit too much to be fair, but after Sunday’s effort I really needed it. It took a lot more out of me than expected.

I am hoping next week will bring my head back in line for the focus thats needed for the last 8 weeks. I’m past the half way point and 5 weeks away from the taper. The serious stuff starts right here.

Here’s next weeks plan. its the last week of the Lactate Threshold mesocycle with the toughest LT run on Wednesday. As I’m writing this, I’m not looking forward to it, but having run Bramley so well and the previous LT run too, I should be able to chalk this one off nice and easy.

Day Book Plan My Plan Notes
Monday Rest Rest
Tuesday 7m Recovery (6 x 100m Strides) 7m Recovery (6 x 100m Strides)
Wednesday 11m (7m Lactate Threshold) 11m (7m Lactate Threshold)
Thursday Rest Rest
Friday 12m Medium-long 12m Medium-long
Saturday 5m Recovery 5m Recovery
Sunday 20m Long 20m Long
Total Mileage 55mm 55m

 

Virgin Money London Marathon 2017: Week 9 of 18

It’s the end of week 9 and halfway through the programme. That means only 6 weeks until the taper kicks in! The weather is improving and the tides are turning. But more on that later…

Day Book Plan My Plan Actual Notes
Monday Rest Rest Rest
Tuesday 6m Recovery 6m Recovery 6m Recovery
Wednesday 14m Medium-long 14m Medium-long 14m Medium-long
Thursday 6m Recovery 6m Recovery 6m Recovery
Friday
Saturday 6m Recovery (6 x 100m Strides) 3m Recovery 3m Recovery
Sunday 16m (12m Marathon Pace) Bramley 20 (Race) Bramley 20 (Race)
Total Mileage 48m 49m 49m

Tuesday had a 6 mile recovery run. I was working from home so managed to sneak out at lunchtime. My legs were still pretty weary from Sunday, but this definitely loosened them up a bit.

Wednesday was my least favourite run of the entire program. I’ve always hated it every time I’ve used the schedule. 14 miles medium-long. There’s just something crap about having to run longer than half-marathon distance on a cold winter evening after a full day of work. This time I had the excuse of running it a bit slower than usual, thanks to Sunday’s upcoming race. So I dropped the pace by about 25-30 seconds per mile to how I would have ordinarily run it. My legs were still a bit creaky, but my heart rate was nice and comfortable all the way round and there was some decent elevation in there too. Finishing it was a relief – maximum 12 miles midweek from here on out. What was nice though, was heading out in daylight for 45 minutes. Spring is definitely in the air!

Thursday was another 6 mile recovery run. it was a bit quicker than Tuesdays as the legs were feeling not too bad, even after Wednesdays big effort.

On parkrunday we went to Portsmouth Lakeside parkrun, as we needed to go to Fareham to pick up a parcel, and Fareham is not buggy friendly! Still, this event was on our “to do” list in order to run all Hampshire parkruns! The course was in the middle of a business estate and was an out, back, and out and back again course on cycle path and gravel trailway. It wasn’t the most inspiring of courses but flat enough and buggy friendly.

The people were very nice too. It was a relatively small event with only 186 finishers. I ran it as a 3m Recovery so as not to over exert myself before Sunday’s race. Afterwards there was a nice Starbucks where we had some porridge and a free coffee (Courtesy of our Vitality membership!) and there was a good vibe in the place. All in all, a very nice little event.

On Sunday, the book session was supposed to be 16 miles, with 12 at Marathon Pace. Instead, we went to do the Bramley 20. I had 2 options heading in. I could have run the first 8 with the last 12 @ MP in line with the session, or I could run it as a straight MP effort. I decided on Friday that I would do the latter. I agonised with the decision, but I felt that it would be a good test to see how training has been going.

 

The course is pretty well suited to it as a test – there are some inclines at 6 and 8 miles, and its a 2 lap course, so I figured I’d be 16 miles in before it got really tough. Then if I could handle the hills, perhaps slow down a bit for them, I knew from last year its a pretty fast gradual downhill for the last mile or so. Prior to the race, my form score was just about in the positive, so I was just about in shape to run it well.

You can click here for the full Race Report, but in short I ran it just how I needed to. Bang on pace coming in at 2.20.44, 7.03 per mile. I suffered from some cramps toward the end but all in all delighted, and absolutely brimming with confidence. For a first race of the year, it couldn’t have gone any better.

 

Weight

More good news on the weight loss! Another pound off, which means I’m now 13st 12lbs. Back when I originally mapped out my Masterplan, my target for this week (Bramley 20 weekend) was between 14st 1lb and 13st 11lbs (By March 6th) so I am definitely on track!

Importantly, my Body Fat% is reducing too which is my main measure. Looking at the trend line it looks like I’m set to reach my target weight of 13st 5lbs by 10th March, though I don’t think that’s realistic. The rate of loss seems to have settled at 1lb per week, and although I want to try my very best to re-accellerate that, it would still bring me on target by race day.

Looking at the data though, I’m not sure losing the remaining 7lbs will bring my BF% down to the 17% zone I am after. At the moment, 1lb seems to represent 0.5%. So that means 7lbs should roughly equate to 3.5% which would be 17.8% – so I may need to go to 13st 3lbs to hit that number. I shan’t be breaking myself to get that low or be disappointed if I don’t get there pre-race – but that’s 9lbs with 9 weeks to go. So possible! Especially if I can get a 2lb week!

Summary

Well, what a fantastic week. With the midweek 14 miler I didn’t think my fatigue would go down enough to be fresh for the race – but it did. Now I just need to hope the legs can recover well for the rest of the training programme.

Week 10 is a recovery week (Hooray!) and I definitely need it. But when you look closely, it doesn’t look like there’s much recovery… It’s more just a mileage cutback. Hopefully I can get through the midweek interval session with a good set, but I’ll not be too hard on myself if they are a little slow!

Day Book Plan My Plan Notes
Monday Rest Rest
Tuesday 8m General Aerobic 6m Recovery Following a big 20 mile race I think I need to take this one easy.
Wednesday 8m (6 x 800m Intervals) 8m (6 x 800m Intervals)
Thursday 5m Recovery 5m Recovery
Friday Rest Rest
Saturday 8m General Aerobic (8 x 100m Strides) 8m General Aerobic (8 x 100m Strides)
Sunday 14m Medium-long 14m Medium-long
Total Mileage 43m 41m