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|
|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|
|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.
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.
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|
|Tuesday||6m Recovery||6m Recovery|
|Wednesday||14m Medium-long||14m Medium-long|
|Thursday||6m Recovery||6m Recovery|
|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)|