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|
|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|
|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.
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?
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|
|Tuesday||7m Recovery (6 x 100m Strides)||7m Recovery (6 x 100m Strides)|
|Wednesday||12m Medium-long||12m Medium-long|
|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|