It’s over, I’ve reached the peak week and its downhill into the taper from here! Aside from my knee taking a little while to warm up on cold days I am free of injury and niggles. The weeks training has been solid if unspectacular.
Tuesday was 7 recovery miles with a set of strides. Given the exertions of the weekend I went for form rather than speed and tried to concentrate on high knees and a lengthier stride which I think I managed to crack by the last rep.
Wednesday was a session I wanted to do well in. It was 10 miles with 4 x 1200m Intervals. Last year, I bombed out of this session as it was 2 days after my big Reading Half Marathon PB. 2 weeks ago, I bombed out of my 5 x 1km session. So my relationship with the longer intervals is not good! Despite running a quick 5k time on Saturday, I really wanted to try and get this session right. And I just and just managed to get all my reps under current 5k pace – 6.05m/m. Rep paces were 5:56, 5:55, 5:55, 6:04 (Just!) for an average pace of 5:58 which would equate to an 18:32 5k. Good confidence booster though I feel like I have reached my maximum top end speed for this training cycle and can’t see myself getting any faster without another block of structured work, with some more tempo running.
Thursday ended with me thanking my lucky stars that there would be no more midweek long runs! They are my least enjoyable runs due to the slower pace and increased distance meaning that I just seem to be out for ages, in the cold and dark. I decided given yesterdays tough session to keep this 12 miler at a sensible pace and not perform any heroics. Despite nearly tripping over a few times I managed a good consistent relaxed run, despite the hills – I just took it very easy on the way back down! Knees are starting to feel the fatigue. No injury, they are just knackered and need a rest.
parkrunday – Volunteering!
As it was the day before a big local race, as a new club we held a parkrun takeover where we provided a load of marshals. It was the first time we’d been back for AGES and it was nice not to run it. I took on co-Run Director duties training up Jason and it was a blast.
I did need to run 5 recovery miles of course, which I completed running to parkrun.
As I already mentioned, this was the biggest local race of the year. As a club we had 19 members and another 19 members of our Facebook group take part – Not bad for a new club! We got a great photo of those who were able to make it in time to the modified photo location (though it required some liberal photoshopping thanks to a minor error by our passer-by-photographer who couldn’t squeeze us all in!
I have written a race report for the club and you can find it here.
For my run, as this was peak week I wanted to make sure my time on feet exceeded my target marathon time whilst also peaking mileage wise with 22 miles. This meant being out for 3 hours 15 minutes and would need to average 8:45 miling.
I decided to pace the Yeovil Half at that pace for anyone that wanted it – I wasn’t going to deviate on my plan! I managed to bring 3 people in in sub-1:55, even though I paced it to 1:54 by accident! Great work from Becs, Simon and Vanessa!
There was an absolute classic moment when I saw a videographer on the course. I ran up close and shouted “Running For Time, Woo!” which was captured in all its glory by the local press photographer!
When I got to the finish I hand my goody bag to Becs who passed it on and I had it for me at home as I motored straight on to do the extra 9 miles. I wanted to go straight away, as last year I felt my broken up long runs contributed to my detonation at 21 miles.
Recently I have been toying with the idea of 3:10 pace, so I ended up running the second half faster so I could stay on my feet for that long instead. I hope this negative split will train my legs a bit to run the second half of the marathon a bit faster.
What I was most pleased with was that at the end of the run my legs felt strong, like they were conditioned well and well trained. I hope I’ve peaked at the right time!
As I said in the Intro, the main work is now over. Any training I do now is simply to maintain and keep the legs ticking over, whilst remaining sane through the dreaded “taper madness” where I’ll undoubtedly go through numerous crises in confidence and worry I’m going to inexplicably fall over and hurt myself!
Most importantly I need to remember my mileage is dropping so I need to eat less food or I’ll pile the weight on. Not what I’ll need!
Like I said earlier, I’m toying with the idea of “manning up” and going for sub 3:10. Next week sees my last tune up race in the IAAF World Half Marathon Championships in Cardiff. My target for that race is 1:27:59. If I can run that, then it’s game on.