Tag Archives: Weight

Virgin Money London Marathon 2017: Week 8 of 18

Off the back of a fantastic 20 miler, my slightly weary legs entered week 8 on the back foot. On the plus side, the evenings were getting slightly lighter and some evenings I was able to head out and run the first 20 minutes or so in some actual daylight!

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 (6 x 100m Strides)
Wednesday 12m Medium-long 12m Medium-long 12m Medium-long
Thursday Rest Rest Rest
Friday 10m (6m Lactate Threshold) 10m (6m Lactate Threshold) 10m (6m Lactate Threshold)
Saturday 5m Recovery 5m Recovery 5m Recovery
Sunday 20m Long 22m Long 22m Long
Total Mileage 54m 56m 56m 4m increase on previous week

First run of the week was 7 miles at recovery pace with a set of 6 strides. Kept it very easy indeed for the recovery and just casually trotted along. It felt very comfortable indeed considering Sunday’s effort. The strides felt GREAT. I maintained good form and a long stride and this was rewarded with a great pace. Felt really strong and finished feeling fantastic.

Wednesday’s 12 mile medium-long run wasn’t quite as straightforward. I went out and felt comfortable but after a few miles, the fatigue from Sunday really kicked in. I found it really tough to maintain the target pace, my legs body and mind felt a bit empty. It wasn’t helped by the fact that I picked up Ivy’s chesty cough so was under the weather. By the time it got to mile 9, I realised I needed to put a real shift in to bring the average pace down. So I dug in and had a fast finish. It felt pretty decent to be able to dig in when I needed it but felt battered when I finished.

Unusually, this week had Thursday as a rest day, as Friday had another Lactate Threshold session, so you need a day off between the two. I was dreading it. 10 miles with 6 at Lactate Threshold was going to be tough, especially considering how badly my last threshold run went (and was a mile shorter) and how I felt finishing up on Wednesday. I went out for the first 2 easier than last time, saving myself for the threshold section. Then I needed to stop for a quick wee before the fast part and forgot to pause the watch! So the first lap looks a bit lax – but I did put the effort in, honest! Anyway, as the run progressed it got tougher as it should, but I felt in control all the way through it and even got to the end feeling like I could have done another mile or two. I managed to maintain an average of 6.44 per mile for the threshold part. I finished feeling amazing! It was a massive confidence boost and even in the evening I felt brilliant. Looking back on previous campaigns, I’ve never done this session so well. It can only be an indicator that training is going well!

Saturday was 5 miles recovery and we included Andover parkrun into the mix. The legs were a bit stiff to start off with from Friday’s session, but loosened up after a few miles.

Sunday was 22 miles and I wasn’t looking forward to it, mainly as my threshold run was only on Friday, I felt I may not be properly recovered for it. I procrastinated on going out but eventually did and hit my target pace from the start. Aside from maybe 2 miles they were all sub-8s – bang on target. The first 15 miles were pretty decent, and then at 16-17 I started with some self motivating phrases. The last 2 miles were understandably tough! But that’s the first long run I’ve ever managed at that pace outside of a race. As I write this a few hours after the run, my legs don’t feel TOO bad – but that may change tomorrow! It was a HUGE confidence booster and really do feel like training is going very well now.

Weight

Rather delightfully, I lost a pound which takes me into the 8 stone overall weight loss zone! I weight 13st 13lbs which is 8lbs away from target. I posted more about it here.

Summary

Well this was a tough week, with a midweek 12 miler, a tough threshold and a 22 miler. I feel fantastic though, like I’ve flown through it. My legs are feeling in good shape and I feel like I’m on fire! Looking at the Fitness Trend chart, you can see how the training has affected me – pushing me (just) into the overload zone.

Next weeks plan is a bit different as I am racing a 20 miler on Sunday, which will be a real test as to how training is going. I’m still not sure if I’ll race the 20 (Which I’ll do at target marathon pace) or progress through the first 8 to run the last 12 at MP, which is more in line with what the plan calls for. The following week is a recovery week, but I have REALLY loaded the training this week. I’ll probably make the call on Saturday.

Its my least favourite week of the plan though, thanks to having to run 14 bleeding miles on a Wednesday night! With the race in mind, I’ll probably run that slower than usual, maybe 8.30s a mile rather than 8s.

Day Book Plan My Plan Notes
Monday Rest Rest
Tuesday 6m Recovery 6m Recovery
Wednesday 14m Medium-long 14m Medium-long
Thursday 6m Recovery 6m Recovery
Friday Rest Rest
Saturday 6m Recovery (6 x 100m Strides) 3m Recovery
Sunday 16m (12m Marathon Pace) Race: Bramley 20 The Bramley 20 is a great tune up race and I’m planning to try and run this at target Marathon pace as a barometer to how training is going.
Total Mileage 48m 49m Reduction to accommodate MP run (Well, Bramley 20)

 

Virgin Money London Marathon 2017: Week 7 of 18

Following on from my first “Recovery Week” came the first week of Mesocycle 2: Lactate Threshold + Endurance. This basically means there’s a LT run every week for the next 5 weeks (Week 3 is actually an MP run so the LT is dropped to focus on that). Basically, everything gets turned up a notch!

Day Book Plan My Plan Actual Notes
Monday Rest Rest Rest
Tuesday 10m (5m Lactate Threshold) 10m (5m Lactate Threshold) 10m (5m Lactate Threshold)
Wednesday 4m Recovery 4m Recovery 4m Recovery
Thursday 11m Medium-long 11m Medium-long 11m Medium-long
Friday Rest
Saturday 7m General Aerobic (8 x 100m Strides) 7m General Aerobic (8 x 100m Strides) 7m General Aerobic (8 x 100m Strides)
Sunday 18m Long 20m Long 20m Long
Total Mileage 50m 52m 52m 6 mile increase on highest week so far.

Well I had hoped going into my 10 miles with 5 at Threshold that the recovery week might have meant I was in good shape to run a decent session. Alas not! The threshold section was very broken with lots of pauses. I just couldn’t maintain the pace. I came away feeling pretty disappointed, but on reflection there were a number of contributing factors – the main one being the fact I’d had next to no sleep as we had a poorly little girl. I lost the psychological battle with the session the morning before too. Driving up to our Coleshill office, I was worrying about the route I was taking, if it would be flat, and then questioning if maybe I should go to a gym to do it on a treadmill… all the while really NOT being up for it due to tiredness. Anyway, it was the first bad run of the campaign, which 7 weeks in isn’t so bad.

If I then look at the same run last year I was still ahead of it by about 10 seconds per mile and I struggled a bit last year too. Also, I still managed the required distance and pace, getting my HR up where it needed to be. Will chalk it down to experience and try again next week!

As Tuesday was so tough, I opted to keep my 4 mile recovery nice and light… at least that’s what I intended. It felt very comfortable but was faster than it should have been. What a difference a good nights sleep makes!

One of the “highlights” of this Mesocycle is the midweek medium-long run. Ranging from 11-14 miles I don’t enjoy these as after a long day at work going running for 90 minutes plus isn’t the best when you have a family! Thankfully my wife is amazing so puts up with me doing such stupid things. This week was 11 miles, and I was trying to keep my pace at a sub 8 minute average, which I achieved. It was difficult pacing it, as my GPS had a right wobbler… The first mile put me at starting in totally the wrong place! Still the effort was solid and nothing to complain about.

On parkrunday we went to Black Park parkrun. It’s an event on forestry commission land and I love them! It was billed as a fast and flat course, a single lap squashed figure of 8 (The crossover point is early enough so the first runners don’t have to cross over the pack). We got there a bit late and couldn’t stick around either, but the biggest shocker was the parking was £2.50 for all day – and there wasn’t an option for a half day, or even a couple of hours! Not to mention the machine didn’t take notes and was not “RingGo” either, so the father-in-law dropped me off so I could run my session while he and Jodie went to make change!

My session was 7 miles General Aerobic with 8 strides. I managed to squeeze in 2 and a bit miles before the start of the event, which meant my strides started in the last 400 metres. I made up a lot of places, and I’m sure some folks were wondering what the hell I was up to! Then I ran the rest immediately after. I felt I ran the session a bit hard, as my recoveries got progressively slower! I was worried I’d suffer during the next days 20 miler!

Back to the parkrun though, it was pacer day so they had one for every minute from 20-40 I think. The problem was many of the pacers started near the front and not spaced out throughout the (very full) starting area. I started with the 32min pacer and had to fight my way through to the 23 minute pacer over the first mile! It was a very congested first kilometre but after that the field stretched out for a lovely run around the woods. It definitely is a fast course. Would have loved to have stuck around for a coffee but alas had no time. Toilets were available near the start though!

Sunday had me running my first 20 miler of the training plan. This is always a run I DREAD. I know I’m not alone, and that many people find the 20 miler the hardest of any training plan. The advantage to it though, is that when its done it feels like you are that bit closer to the race. I was dreading this even more though, as I had in my mind a target of running this with a sub 8 minute average. I’ve built up my long runs with this pace and figured I’d keep trying to maintain it. The first half felt really ridiculously easy (Aside from the mahoosive hill at mile 3). At about halfway there was another hill and that’s when it started to get difficult. I managed it though and the last few miles were pretty hard, especially with the last being uphill! Took some deep digging mind.

Weight

Given that I was slightly disappointed with last weeks weight loss I came into the week with a renewed vigor to try to bring it back in line. And it worked…

14st exactly – a 5lb loss!

Again, I’m not going to get too excited, I imagine that this will be counteracted by either a smaller loss or no loss at all next week, owing to scales sometimes having funny moments and the body having fluctuations but I’m chuffed with this. It’s my lowest ever recorded weight and a measly 1lb away from reaching 8st total weight loss. I may have a little party if I break that next week!

Anyway, here’s the stats. It shows I’m well on target to reach my desired race weight and if I can keep it up, maybe a 9th stone loss is on the cards?

Summary

It felt great to get through this week. Getting that 20 miler out-of-the-way was a big relief, but the downside to it was my poor threshold effort. Still, there is another one next week to make up for it and given this weeks great weight loss I’m hoping another week will mean I’ll be a bit lighter and be able to really nail that session.

I had expected my fitness trend to have increased following the recovery week last week, but it didn’t really… Not until the 20 miler, which gave it the peak I was expecting!

Now, here’s next weeks plan. Almost the same as the book, but with a chunky looking 22 miler as I like to increase the weekly volume a bit quicker than the book does.

Day Book Plan My Plan Notes
Monday Rest Rest
Tuesday 7m Recovery (6 x 100m Strides) 7m Recovery (6 x 100m Strides)
Wednesday 12m Medium-long 12m Medium-long
Thursday Rest Rest
Friday 10m (6m Lactate Threshold) 10m (6m Lactate Threshold)
Saturday 5m Recovery 5m Recovery
Sunday 20m Long 22m Long
Total Mileage 54m 56m 4 mile increase on the week

 

Virgin Money London Marathon 2017: Week 6 of 18

Week 6 is a recovery week, so I dialled back the paces along with doing the prescribed lower mileage. This week also marked the end of the “endurance” mesocycle – the first phase of training is officially complete!

Day Book Plan My Plan Actual Notes
Monday Rest Rest Rest
Tuesday 8m General Aerobic (10 x 100m Strides) 8m General Aerobic (10 x 100m Strides)  8m General Aerobic (10 x 100m Strides)
Wednesday 5m Recovery 5m Recovery 5m Recovery
Thursday 8m General Aerobic 8m General Aerobic 8m General Aerobic Part 1 | Part 2
Friday Rest Rest Rest
Saturday 4m Recovery 4m Recovery parkrun
Sunday 12m Medium Long 12m Medium Long 12m Medium Long
Total Mileage 37m 37m  36m 10m reduction – nearly 25%

I made a conscious decision to run the 8 mile General Aerobic with Strides at a slightly slower pace than I have been as this is intended as a recovery week. My legs were pretty much shot to smithereens after Sunday anyway, so this was quite easy to do! In spite of how my legs felt, I still managed a rapid set of strides, aside from the one which I got a bit lost on. See, I was in Exeter on a route I didn’t really know. it was pitch black and foggy as hell, and my head torch only really lit up about 2 feet in front of me as it just made the fog in the immediate vicinity glow rather than provide any tangible benefit! So when mid-stride I came across a bend/turn I wasn’t expecting, I had to make a not-so-rapid change in direction. Still a solid set.

I also kept my midweek 5 mile recovery run very easy too. I was in my home town and my club had a track session. I went down to the track and just ran laps for 5 miles shooting te breeze with Steve, and anyone else who would listen to my witterings!

Thursday’s 8 mile General Aerobic had to be done at lunchtime de to a complicated travel schedule this week. I ran around the local village at a reduced pace again.

We went to parkrun in Andover as both Jodie and I were having recovery runs, mine was meant to be 4 miles but as it was only a recovery I decided just to run parkrun rather than adding an extra mile. It was a very muddy course this week, and the buggy ended up with big clumps in the mud guards slowing us down!

I went out for Sunday’s 12 mile medium-long with the intention of keeping it nice and relaxed. It started out that way, mainly thanks to the mahoosive Micheldever Road climb (I’m the CR on that one, though it wasn’t today!). After that the weather started to turn a bit and it started raining. That made me very cold thanks to the vest I was wearing! My hands could hardly move so as I was putting my hand up to wave to other runners and cars who were giving me room on country lanes, I ended up putting my whole arm up, bending at the elbow! I ran a bit quicker to warm up!

Weight

Well I stayed the same weight this week. Not bad considering I’ve had a lot of work related travel which always makes it difficult for me to control what I eat. That and a larger than usual loss last week means I’m not concerned and still on track.

Summary

There’s usually little to report on a recovery week, but I noticed/thought about something on Saturday. My legs definitely felt a bit lethargic, in the same way they did in my first taper week for Manchester last year. The reason I thought about it was because that week last year I ran the Cardiff World Half Champs and felt the same way. That’s probably a good thing, that my body really was recovering, but on the other hand I need to step up my game for the next 5 weeks with some seriously tough threshold sessions!

Here’s my fitness trend chart. it looks as though the recovery week has served its purpose and brought me back to that centre-ground ready to push onwards and upwards!

Next week sees my first 20 miler of the campaign!

Day Book Plan My Plan Notes
Monday Rest Rest
Tuesday 10m (5m Lactate Threshold) 10m (5m Lactate Threshold)
Wednesday 4m Recovery 4m Recovery
Thursday 11m Medium-long 11m Medium-long
Friday Rest Rest
Saturday 7m General Aerobic  (8 x 100m Strides) 7m General Aerobic  (8 x 100m Strides)
Sunday 20m Long 20m Long
Total Mileage 52m 52m 6 mile increase compared to before MP and Recovery week. Big step up!

 

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.

 

Virgin Money London Marathon 2017: Week 4 of 18

So week 4 has come and gone and its been a productive week – All my runs went rather well and as I write this on Monday by legs are only feeling slightly fatigued.

This is the last week for which I can’t compare my posts compared to Manchester. I only started blogging in Week 5 for Manchester, so it will be interesting, given that I’m on the same training schedule, how I am feeling week on week compared to back then. Based upon my limited memory I do feel like I am doing better.

Here’s how this week went.

Day Book Plan My Plan Actual Notes
Monday Rest Rest 8m General Aerobic (10 x 100m Strides)
Tuesday 8m General Aerobic (10 x 100m Strides) 8m General Aerobic (10 x 100m Strides) Rest
Wednesday 5m Recovery 5m Recovery  5m Recovery
Thursday 10m General Aerobic 10m General Aerobic  10m General Aerobic
Friday Rest Rest  Rest
Saturday 4m Recovery 5m Recovery  5m Recovery Extra mile to continue weekly mileage increase
Sunday 15m Medium-long 18m 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

The first run of the week I moved to Monday. I thought this was OK as Sunday had a Recovery run (As I switched my Long Run to Saturday) and as I was working away it was a better use of my time as it meant when I got back from Birmingham on Tuesday I could spend time with my girls instead.

It was 8 miles General Aerobic with 10 strides toward the end. I’ve always wondered if I should be marking this as a “Workout” and consider it a “session”. It definitely is, especially at the quicker end of my pace range. But I felt fantastic, and one of the strides was at 4:34 minute mile pace! – it was really tough but I felt my legs had the strength to carry me through. I felt really sharp and I could feel the weight loss already helping out. It was a great session.

Upon reviewing what the book says about the Strides it says the recoveries should be easy jogs or walks – I tend to try and stick to my GA pace. I’m not sure why, but I feel like sustaining the effort makes for a better session? I’m not sure if that’s right or not but it’s what I’ve always done, so I’ll stick with it for now.

Thursday was a truly horrific day to go running in. With howling rain and 42mph gusts of wind and snow forecast and 1 decree celsius it was not nice heading out! My limbs and digits were all freezing and I don’t think I warmed up through the run at all. That said, I managed to maintain a very tidy pace and I felt like it was a good run. It had some good climbing in there too which added to the difficulty too.

It’s runs like this, when the conditions are terrible, that are actually the BEST that there are. If you can head out in the worst conditions you develop mental and physical resilience so you know come race day, whatever the weather throws at you, you have faced it before.

On Saturday, Jodie and her Dad were planning on getting their gait analysis done at Reading Sweatshop. So we visited Woodley parkrun. Our second visit there, our last visit was Christmastime 2015 (The Saturday after Boxing day if I recall). It’s a 3 lap course, mostly flat. The weather was clear and crisp and there were 350 finishers – one of them being the Father in law smashing his PB and coming in in 28:50! It wasn’t long ago he was delighted to run around in 33, then 32, then 31 minutes so this is an amazing achievement! Everyone at Woodley was so friendly – Volunteers and runners, it really is a template for everything parkrun can be. We couldn’t stop around for a coffee but have no doubt it would have been excellent!

Sunday saw the longest run since the Bournemouth Marathon, 18 miles. Again, my target was to keep it at just sub-8 minute miling. I’d managed it for my 16 last week, so I hoped I could push through for a bit more distance – and I’m delighted to say I could! Aside from a toilet stop and a water stop I felt very controlled through most of it, with some very consistent splits. The route is a bit tricky as the first half is mostly uphill which meant that the second half was mostly down – I think that helped a lot.

It did get noticeably tougher after 16 miles, which I was expecting. Not so much cardio-wise, but certainly in the legs. But as I got to the end I still felt I had more to give. I finished feeling pretty pleased with myself for both the consistency and the way I was feeling afterwards. Good for the confidence!

Weight

The second week of the diet and its been much tougher than the first. I knew it would be, it always is, and I know if I can get through the next 2 weeks as well then the main cravings will subside and it will be a bit easier to maintain.

My vital stats were:

Weight: 14st 10lbs (-2lbs)
Body Fat %: 24.1% (-0.8%)

Using some basic maths I worked out this meant my entire weight loss was fat which is good! Somehow I’d also gained a little bit of muscle mass too. It is a little less than I had hope, I’d hoped to push into the 3lb loss zone, but its headed in the right direction!

Now I need to consolidate this with another strict week.

Summary

All in all, a very good week and I’m feeling very pleased. My legs are feeling a bit tired, so I am thankful of the rest day today (Monday) though I’m not sure how my legs are going to react for a Threshold run on tuesday (See below) but just like with every run, I’ll give it all I’ve got. No pain no gain!

Looking at my Fitness Trend I can see I have had a reasonably loaded week, though my Long Run didn’t affect me as much as it did last week, according the the data.

Now, I know I felt comfortable for the whole run but the Heart Rate data does seem a bit low. it was a very wet run, and I’m not sure if that had an effect. On the other hand, my long run was actually on the Sunday rather than jamming it in on a Saturday so had a bit more recovery for it – The week previous was Threshold Run/Rest Day/Long Run which could also explain it. More great examples of why StravistiX is awesome!

Next Week

For the first time this cycle, my plan matches the book! There are 2 key sessions – A threshold Run and a Marathon paced run. This is a big week – thankfully its a “Recovery Week” after this which also signals the end of the first training mesocycle – the time is flying by!

Day Book Plan My Plan Notes
Monday Rest Rest
Tuesday 9m (5m Lactate Threshold) 9m (5m Lactate Threshold)
Wednesday 5m Recovery 5m Recovery
Thursday 10m General Aerobic 10m General Aerobic
Friday Rest Rest
Saturday 5m Recovery 5m Recovery
Sunday 16m (10m Marathon Pace) 16m (10m Marathon Pace)
Total Mileage 45m 45m

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.

weight29jan2016

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!

Opening Weigh In

Well, that wasn’t nearly as bad as I thought…

I weighed in this morning for the first time since the wedding and I was 15st 4lbs. So a “holiday gain” of 12lbs. OK, that’s still a lot, but I had feared i’d come back over 16st, so that’s a real bonus.

Contextualising that for me, is that I am currently around the weight I was for the Paris Marathon last year. Not too shabby!

Now, doing what I do best (Putting together whizzy spreadsheets to make things easier for me to track)

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I can see that in order to reach my target, I need to lose 2lbs per week every week, and need to have a 3lb week too. Its ambitious but acheiveable.

No doubt I’ll lose a lot quickly and then plateau, but I am motivated to succeed and have set myself some interim goals to get some “quick wins” and stay on track.

Time to finally “finish” this weight loss thing!

 

Time for a new plan!

So now I’m a married man, it appears I’ve already let myself go. I have a noticable weight gain since our amazing 3 week honeymoon, and I’m keen to shift it fast. That, and a renewed motivation to get training for the Great Birmingham Run means I need a new plan.

As mentioned in my last post, my ultimate goal is to reach 13st3lbs by the age of 33, which I turn on Nov 10th. I’m not convinced this is feasible yet, as I haven’t had the opportunity to weight myself post-honeymoon as I’ve not been home. But that will be my starting point. I at least want to finally break the 8 stone barrier… 13st 13lbs also has a nice ring to it and be an adequate secondary goal.

I’ve always found running faster and losing weight to be complimentary to each other, goal wise. The lighter you are the less energy you need to run, so can use the energy to go faster. Also, when you are training carrying extra weight it also provides an extra training stimulus… think about running whilst wearing pack with an arbitrary 10lbs, that has to help when its gone right?

To acheive the weight loss along with the running I need to control my calories, and I’m going back to using MyFitnessPal. My username on there is mattywarr if you want to follow me. I’ve always had the best results when I make myself FULLY accountable for whats going in my body.

As part of this, I am also considering my nutrition – specifically post run. Last year I experimented a bit with recovery shakes, and they seemed to do me some good. So after every session (Excluding recovery jogs) I’ll be having a recovery drink of some sort to help build muscle and recover those muscles faster.

And then of course there is my training plan. I’ve learned a lot over the last year and have designed my own training regime for this campaign. I only hope it works! Some of the lessons I’ve picked up and applied for this cycle are:

  • There are my usual prerequisites, like no back to back hard days, no increase in mileage over 10% per week.
  • More recovery runs. P&D taught me that easy mileage should be very easy an I’ll be following the same principles.
  • Rotating my quality sessions. Back when I was following the Bupa Intermediate plan it rotated Tempo work, Intervals and Hill Repeats. I’ve rotated tempo and hill repeats, as i want to do my regular interval session with the running group to build back up my core speed.
  • Strides. I found these to be fantastic for my running form and speed, so am going to use them in this plan too.
  • Race pace in my long runs. This was another key component from P&D, and I’ve adopted a similar approach for this plan, running the last x miles at race pace to get my body used to it, hopefully without burning it out!

August is all about building mileage back up and getting my body used to running at a decent pace again. Shorter tempo runs and running at the slower end of my pace zones. I am going to run the Yeovilton 5k early in the month as a way of gauging my current fitness levels. From this, I may end up further adjusting my pace zones for the remainder of the programme as to avoid injury. I know I’m not in good condition right now and would be silly to overdo it.

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In September I’ll run the Yeovilton 5k and use it as a progress measure. My pace zones will be adjusted and as I will be up to where I want to be volume-wise, I am going to increase the intensity, peaking at the end of the month with a 14 miler with 6 at Half-Marathon pace. I have highlight the Bath Two Tunnels 10k as another race to test my fitness, but may opt for another long run yet or switch to a different race. Maybe even do a hard parkrun the week after instead.

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And in October its just tapering. I’ll run my hardest tempo run before drioopping the volume off and recovering a bit for the race.

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I’ll update on a weekly basis as to how my sessions went. As for the race itself, I am running it as part of a team at work. Though running as a team, I still want to finish first in that team! Bragging rights in the office would be quite nice…

Watch this space, and thanks for reading!

 

Work, Travel and Training

This past weekend I had to attend a trade show for work. This meant 3 nights away from home. I thought I had it all planned out. I had routes mapped and good intentions to do what I needed to do. I was with 2 colleagues as well, which meant that we all had shared transport.

The first problem with working away is diet. 3 nights away, 3 meals I COULD have chosen healthier options than I did, and 3 nights I had a couple of beers and wines. I think had I been on my own it would have been easier to make a conscious decision about this, but with the social aspect of working away it is much harder for me to make that decision.

On Sunday, my usual Long Run day, we didn’t finish the event til 6pm, and after that my colleagues wanted to eat. After that point it was 8pm and I just ran out of time. On Monday I got up early for an easy 5 miler, and on Tuesday I had planned to do the same but for 7 miles. Unfortunately I was so tired – these trade events are harder work than they look – that I just needed to stay in bed, especially with a long day and travel home to contend with too.

So in the last 3 days I have only run 1 of a planned 3 runs. So in the grand scheme of things I haven’t actually missed too much running. Also, I’ve overeaten a bit. Not a lot, and nothing a week’s strict food control won’t undo.

So WHY OH WHY does it feel like I’ve taken a massive step backwards?! I have a tempo run scheduled for tonight and I am dreading it. I feel fat. I feel like I’m going to be slower than a sloth swimming in treacle.

And I’ve missed 2 easy runs.

Damn you brain!

But on a more serious or practical note, how do you deal with training when you are working away? Or am I the only one that has a psychological breakdown over this, quite frankly, ridiculous reason?!

Weigh In

Last week was a tremendous result for me. So much so i thought it could have been an anomaly. That, coupled with the fact I have had a particularly average week food wise (I wasn’t bad, but I certainly wasn’t as controlled as I should have been) I wasn’t going to weigh myself today.

But that would have just been burying my head in the sand, and I’m not scared of the scales any more. So I weighed myself just to remain accountable for my actions!

And I stayed the same weight.

A pleasing result, and a platform for me to work on next week when I can be a little more disciplined.