I can’t believe it’s week 12 already! With only 3 weeks left until I start tapering (based upon the date of writing – 4 weeks as of the first session of the week discussed below) now is when the “Race Preparation” mesocycle of training kicks in, trying to sharpen my aerobic gains into speed through Interval workouts and tune-up races.
On Tuesday I had an Interval session to do. I hate doing intervals on my own, but at least it was a short session. 8 miles with 5 x 600 meter reps in the middle and 2 minute recoveries. I was in Coleshill this week, and funnily enough I did the same session here last year, so a good comparison! When I finished the run, I felt the reps were excellent and thought I was in good shape compared to last year, but the reps weren’t a lot faster at all – I’m not sure whether to be concerned or not!
So looking at the data I’m in exactly the same shape I was in last year! A bit frustrating really, and it made me question if a sub-20 5k was possible this week, as I wasn’t able to do it last year – the PB which still stands. On the plus side, I know my new Garmin is a bit more accurate than the old one thanks to the addition of GLONASS so the data doesn’t quite tell the whole story.
Wednesday’s 12 mile medium-long run was suitably hard considering the day’s session previous. Couple this with the fact I was in Coleshill I also needed to find my way to a slightly new route, in the dark. Despite a couple of pauses and some very VERY dark alleys and crossing a couple of motorways (on bridges of course) I got around unscathed thanks to my handy printed map! What made it extra nice was progressing through to sustain sub 8s for the last half of the run including some nice segment PRs. I was on fire!
Thankfully, Thursday saw me run 5 miles recovery (Which my legs were grateful for) with a set of strides. I ran with Jodie and my strides were of good form if the pace was a little slow. Nothing I was concerned about though.
On Saturday we went to the under threat Little Stoke parkrun. The full report can be read here.
To summarize, this was a tune up race according to my plan, so I went for it big style and delivered the goods! A 1 minute PB for 19:20!
Tactically it wasn’t quite perfect – my miles got progressively slower but I’m not sure how much of that was my fatigue versus having to weave around back markers in subsequent miles.
But sod it, I am bloody chuffed! I’m off to Blandford in 2 weeks which will be a bit less busy and no congestion, possibly a slightly faster course and single out and back. I wonder how close to 19 I can go?
On Sunday I wanted to run 22 miles at a decent pace, somewhere around 8:15 pace which is target marathon pace + 15% ish. Thankfully Simon was doing similar. We met in the afternoon it was a lovely day and we just ate the miles up. After about half way I was starting to feel the pace and it got worse when we reached Ilchester Road for a long climb! Not nice to hit when you are 16 miles in!
We got to the top. Interestingly, despite us running it up together, Simon ran that segment 5 seconds faster than me! Its only a segment, but it got him 7th overall and me 10th overall! Hardly fair!!!
After about 17 miles, Si had to pause as he felt his knee twinge and wanted to take a short cut back. I carried on for another mile and then I felt my bum twinge. I needed the loo. Had to walk a bit for the cramp to pass then run towards the pub. After that my legs had seized a little making the last few miles a bit of a struggle, but that said, I managed to keep a pretty decent pace up. The last couple of miles I started cramping little so needed to stretch out but otherwise a very successful long run.
I only have 1 more 22 miler to go, and that one will be slower so I spend 3:15 on my feet (8:45 pace).
A successful Interval session, a 5k PB and a successful 22 miler. What more could I ask for?
Next week will be a bit tougher with a marathon-pace long run, but that’s the last really tough one. 6 weeks til race day and I’m feeling good!