Rest
Calf still a bit sore (though better). Rest again. Uncharacteristically sensible of me. I'm pretty peeved that I'm not running though. I had wanted to fit in at least one good speed session this week.
Wednesday, 31 August 2011
Tuesday, 30 August 2011
An unscheduled day off - for my calf
Rest
The area of tightness in my left calf was there again this morning. It's the same one I had last night after my 8 miler. But different from the one last week.
Annoying. It's not bad, but I don't want it to turn into anything. If it wasn't so close to the big day, I would probably ignore it, but I'm being careful. I went for another massage with ontrack this evening. Plenty of Ibuleve and ice too.
The area of tightness in my left calf was there again this morning. It's the same one I had last night after my 8 miler. But different from the one last week.
Annoying. It's not bad, but I don't want it to turn into anything. If it wasn't so close to the big day, I would probably ignore it, but I'm being careful. I went for another massage with ontrack this evening. Plenty of Ibuleve and ice too.
Monday, 29 August 2011
Light
8M - core strength exercises & recovery run
Core strength exercises
8M pm recovery run at ~7.00min/M
A gentle day. Wise after yesterday's 28 miles. With three weeks until race day at the Odense Marathon, it's also the beginning of my first taper week. I'll aim for 80ish miles. Which will be nice after 6 weeks at 120.
It's time to sharpen up my pace... It would be nice to finish the week with a fast 10K time in the Middlesex 10K race on Sunday.
I was slightly tight in my left calf (but not the same thing as last week). Nothing to worry about though - it was gone after some foam rolling. I'm feeling good.
Core strength exercises
8M pm recovery run at ~7.00min/M
A gentle day. Wise after yesterday's 28 miles. With three weeks until race day at the Odense Marathon, it's also the beginning of my first taper week. I'll aim for 80ish miles. Which will be nice after 6 weeks at 120.
It's time to sharpen up my pace... It would be nice to finish the week with a fast 10K time in the Middlesex 10K race on Sunday.
I was slightly tight in my left calf (but not the same thing as last week). Nothing to worry about though - it was gone after some foam rolling. I'm feeling good.
Sunday, 28 August 2011
Summary of week ending 28/08/2011
Mon 22/8 - 20M double; 8M recov & 12M gen aerob & core strength exercises
Tue 23/8 - 20M double; 8M recov & 12M inc 30x400m hills (70-73/59-62s) off 40s
Wed 24/8 - 8M recovery run at 8.00-7.00min/M
Thu 25/8 - 15M double; 7M incl 2x 2.5M hard & 8M recovery run
Fri 26/8 - 20M long inc 18M crescendo at 6.30 (0-6) 6.00 (6-12) 5.32 (12-18)
Sat 27/8 - 10M recovery run at ~6.45min/M & core strength exercises
Sun 28/8 - 28M lon run at 6.20min/M
TOTAL - 121M
28 again
28M long run at 6.20min/M
This is my second 28 miler. I wanted to run it at a healthy but not too high tempo. I ran the second half a little faster than the second and came in overall at about 6.20min/M.
I was looking forward to this one. Now that I've done a couple of marathon races, one 28 miler and another 26.2 miler in training, I don't find the distance alone intimidating. I was just anxious not to overdo it and risk injury.
It felt good. I took seven or eight miles to get into really comfortable 6.20 pace. My best miles came between 15 and 20.
Pace was not a problem at any stage, just a bit of tightness towards the end.
At 22 miles my legs felt the same as after a 5 miler. But by 23-24 I was beginning to get a bit tight in my glutes, hamstrings and then calves. I could feel my calves particularly from 27.
I was back on the sofa in time to feel a bit sad for Mo.
This is my second 28 miler. I wanted to run it at a healthy but not too high tempo. I ran the second half a little faster than the second and came in overall at about 6.20min/M.
I was looking forward to this one. Now that I've done a couple of marathon races, one 28 miler and another 26.2 miler in training, I don't find the distance alone intimidating. I was just anxious not to overdo it and risk injury.
It felt good. I took seven or eight miles to get into really comfortable 6.20 pace. My best miles came between 15 and 20.
Pace was not a problem at any stage, just a bit of tightness towards the end.
At 22 miles my legs felt the same as after a 5 miler. But by 23-24 I was beginning to get a bit tight in my glutes, hamstrings and then calves. I could feel my calves particularly from 27.
I was back on the sofa in time to feel a bit sad for Mo.
Saturday, 27 August 2011
A light Saturday
10M recovery run & core strength exercises
10M am recovery run at ~6.45min/M
Core strength exercises (six cycles)
No niggles after yesterday. I had managed to fit in another massage at ontrack (an hour this time) - something I should do more often.
Today, I took it easy. A gentle one around Brockwell and Dulwich Parks.
I also fitted in my core strength work in front of the World Championship Athletics. Plenty of distance running to enjoy today. But not as exciting as Farah v the rest (and hopefully Bekele) tomorrow.
10M am recovery run at ~6.45min/M
Core strength exercises (six cycles)
No niggles after yesterday. I had managed to fit in another massage at ontrack (an hour this time) - something I should do more often.
Today, I took it easy. A gentle one around Brockwell and Dulwich Parks.
I also fitted in my core strength work in front of the World Championship Athletics. Plenty of distance running to enjoy today. But not as exciting as Farah v the rest (and hopefully Bekele) tomorrow.
Friday, 26 August 2011
Another good long one
20M long run incl 18M crescendo at 6.30 (0-6), 6.00 (6-12) & 5.32 (12-18)
I wanted to fit in another good crescendo run this week before the taper begins. These are the closest I come to racing over long distance in terms of mental and physical effort. They scare me but also give me confidence.
This was another good one. It was no faster than my equivalent run prior to London, but my legs have suffered more hard miles than then, so I'll take encouragement from that.
I took the first two 6 mile segments fairly easily, sticking to the schedule closely.
I planned to head out on the third segment at 5.40ish and slowly crank it up. And I managed it pretty well. The first mile was at 5.39, the second and third at 5.37, the fourth at 5.38 (but up the Queenstown Road hill) and the last two at 5.20ish (probably actually the fifth was at 5.25 and the sixth at 5.15). Good stuff.
I warmed down dead slow for a couple of miles at the end.
Then I had breakfast. (I had woken at 2.30 for some Yazoo, so I was partially fuelled for it, but didn't take any drink during the run.)
No niggles, by the way. I'm good again.
I wanted to fit in another good crescendo run this week before the taper begins. These are the closest I come to racing over long distance in terms of mental and physical effort. They scare me but also give me confidence.
This was another good one. It was no faster than my equivalent run prior to London, but my legs have suffered more hard miles than then, so I'll take encouragement from that.
I took the first two 6 mile segments fairly easily, sticking to the schedule closely.
I planned to head out on the third segment at 5.40ish and slowly crank it up. And I managed it pretty well. The first mile was at 5.39, the second and third at 5.37, the fourth at 5.38 (but up the Queenstown Road hill) and the last two at 5.20ish (probably actually the fifth was at 5.25 and the sixth at 5.15). Good stuff.
I warmed down dead slow for a couple of miles at the end.
Then I had breakfast. (I had woken at 2.30 for some Yazoo, so I was partially fuelled for it, but didn't take any drink during the run.)
No niggles, by the way. I'm good again.
Thursday, 25 August 2011
Back to it properly
15M - double; short speed session and recovery run
7M am including 2x2.5M at tempo off 90s
8M pm recovery run at ~7.00min/M
My leg is fine today again. I'm really relieved. I've switched my plans around a bit for the week to look after it though.
I figured I shouldn't dive in with a long hard one today but instead ran a short speed session around Brockwell Park first thing. I took a mile or so to get up to speed, but was going well once I got there. No pain.
I also went for a nice gentle 8 mile recovery run in the early afternoon. A bit sooner than I would normally go for a second run but it gives me more time ahead of a hard long one tomorrow morning.
7M am including 2x2.5M at tempo off 90s
8M pm recovery run at ~7.00min/M
My leg is fine today again. I'm really relieved. I've switched my plans around a bit for the week to look after it though.
I figured I shouldn't dive in with a long hard one today but instead ran a short speed session around Brockwell Park first thing. I took a mile or so to get up to speed, but was going well once I got there. No pain.
I also went for a nice gentle 8 mile recovery run in the early afternoon. A bit sooner than I would normally go for a second run but it gives me more time ahead of a hard long one tomorrow morning.
Wednesday, 24 August 2011
A light day to see how my leg goes
8M recovery run at 8.00-7.00min/M
I took it easy today to rest my leg. I've decided it's my popliteus muscle that is tight. It's a little muscle right up in the knee that holds the leg locked when you're standing. God knows why that's the one to decide to get upset. The others surely have more excuse.
Anyway, I rested it, iced it, slapped some ibuprofen gel on it and treated it to a trip to have some sports massage at ontrack sports therapy in Brixton. It has no excuse now.
By the evening it was better. I managed a recovery run without discomfort. So I'll do the same tomorrow morning and reassess. Hopefully I'll hit a hard one in the evening.
I took it easy today to rest my leg. I've decided it's my popliteus muscle that is tight. It's a little muscle right up in the knee that holds the leg locked when you're standing. God knows why that's the one to decide to get upset. The others surely have more excuse.
Anyway, I rested it, iced it, slapped some ibuprofen gel on it and treated it to a trip to have some sports massage at ontrack sports therapy in Brixton. It has no excuse now.
By the evening it was better. I managed a recovery run without discomfort. So I'll do the same tomorrow morning and reassess. Hopefully I'll hit a hard one in the evening.
Tuesday, 23 August 2011
Hill reps - and a slightly tight calf
20M - double; recovery run & hill rep session
8M am recovery run at ~6.45min/M
12M pm hill rep session including 30x400m (70-73s up; 59-62s down) off 40s
I've got a slight bit of tightness at the top of my left calf. I can feel it mainly when I'm fully extending my leg. I first felt it at some point yesterday. It doesn't create trouble when I run, but it was enough to stress me out!... one of the downsides of not going to work and just thinking about running I guess.
I took it gently at the beginning of my hill reps in the afternoon. But it seems not to be a problem running. I was close to my normal splits for the session despite my caution.
I'm going to take it easy tomorrow and reassess. It would be a shame to aggravate it with all these weeks of good training already under my belt.
No other niggles.
8M am recovery run at ~6.45min/M
12M pm hill rep session including 30x400m (70-73s up; 59-62s down) off 40s
I've got a slight bit of tightness at the top of my left calf. I can feel it mainly when I'm fully extending my leg. I first felt it at some point yesterday. It doesn't create trouble when I run, but it was enough to stress me out!... one of the downsides of not going to work and just thinking about running I guess.
I took it gently at the beginning of my hill reps in the afternoon. But it seems not to be a problem running. I was close to my normal splits for the session despite my caution.
I'm going to take it easy tomorrow and reassess. It would be a shame to aggravate it with all these weeks of good training already under my belt.
No other niggles.
Monday, 22 August 2011
Steadier
20M - double; recovery & general aerobic runs & core strength exercises
8M am recovery run at ~6.45min/M
Core strength exercises (six cycles)
12M pm general aerobic run at ~6.15min/M
I took it fairly steady today. And took advantage of my time off work to rest up on the sofa. Plus I fitted in my core strength exercises during the day so I'll have longer to recover before tomorrows rep session.
8M am recovery run at ~6.45min/M
Core strength exercises (six cycles)
12M pm general aerobic run at ~6.15min/M
I took it fairly steady today. And took advantage of my time off work to rest up on the sofa. Plus I fitted in my core strength exercises during the day so I'll have longer to recover before tomorrows rep session.
Sunday, 21 August 2011
Summary of week ending 21/08/2011
Mon 15/8 - 8M recovery run at ~7.00min/M & core strength exercises
Tue 16/8 - 26M double; 8M recov & 18M incl 6x1K at 3.03-08 (200 jog) + 4M tempo
Wed 17/8 - 17M double; 5M recov & 12M gen aerobic runs
Thu 18/8 - 20M double; 8M recov & 12M incl 30x400m hills (68-72s up; 58-60 down)
Fri 19/8 - 22M double; 7M recov & 15M med long run at ~6.30 with pack
Sat 20/8 - 10M general aerobic run at ~6.30 & core strength exercises
Sun 21/8 - 22M long run at 6.45 (0-7), 5.57 (7-14) & 5.35 (14-22)
TOTAL - 125M
Perhaps my best long run
22M am long run at 6.45 (0-7), 5.57 (7-14), 5.35 (14-22)
This may have been the best long run I've done. It was a proper crescendo run. My fastest miles came from 20-22. They both came in under 5.30.
I definitely wouldn't have predicted how well it would go when I got up. Or as I headed out the door. Or after the first mile. Or after the first few miles at 6 min/M. Or after the first mile of 5.40min/M (which felt a push and only came in at 5.45min/M). My legs felt jaded at each of these stages. But they picked up once they found the next rhythm that was thrown at them.
All of that is worth remembering.
Some lessons. I guess.
Firstly, I'm dead chuffed, as this has been a hard week. Three really solid hard sessions and another fairly hard 15 miler. My legs have got used to the mileage.
Secondly, it takes a bit of time to get used to a change in pace.
Thirdly (and I think this is true, but even if it isn't I think it's important that I convince myself that it is), I'm getting faster.
But however well it went, the final push still hurt a lot. From the Queenstown Road hill (mile 20) was pretty bad. But it was good. And the mental battle was good for me too.
I treated it like a race in terms of preparation. Pasta last night. An earlyish night. I got up at 6 for a quick Yazoo and banana breakfast. Then had a pre-run coffee.
The top of my right foot is near normal - I can see the tendons again! No other niggles.
I'm looking forward to my last really high mileage week next week (and time off work to really make it click).
This may have been the best long run I've done. It was a proper crescendo run. My fastest miles came from 20-22. They both came in under 5.30.
I definitely wouldn't have predicted how well it would go when I got up. Or as I headed out the door. Or after the first mile. Or after the first few miles at 6 min/M. Or after the first mile of 5.40min/M (which felt a push and only came in at 5.45min/M). My legs felt jaded at each of these stages. But they picked up once they found the next rhythm that was thrown at them.
All of that is worth remembering.
Some lessons. I guess.
Firstly, I'm dead chuffed, as this has been a hard week. Three really solid hard sessions and another fairly hard 15 miler. My legs have got used to the mileage.
Secondly, it takes a bit of time to get used to a change in pace.
Thirdly (and I think this is true, but even if it isn't I think it's important that I convince myself that it is), I'm getting faster.
But however well it went, the final push still hurt a lot. From the Queenstown Road hill (mile 20) was pretty bad. But it was good. And the mental battle was good for me too.
I treated it like a race in terms of preparation. Pasta last night. An earlyish night. I got up at 6 for a quick Yazoo and banana breakfast. Then had a pre-run coffee.
The top of my right foot is near normal - I can see the tendons again! No other niggles.
I'm looking forward to my last really high mileage week next week (and time off work to really make it click).
Saturday, 20 August 2011
Ten and some exercises
10M general aerobic run & core strength exercises
10M am general aerobic run at ~6.30min/M
Core strength exercises (six cycles)
Just one today. Ten. Around Brockwell Park and Dulwich. Took me a while to get going - four or five miles - but I felt not to shabby by the end.
Some exercises too in front of the telly. I think I mentioned, but I've added in some calf raises (with weights). Hopefully it'll give me some extra strength to resist the calf tightness I've had on and off over the last six months after races and hard runs.
My resting heart rate this lunch time was 36bpm. I don't think it has been that low before.
Long one tomorrow.
10M am general aerobic run at ~6.30min/M
Core strength exercises (six cycles)
Just one today. Ten. Around Brockwell Park and Dulwich. Took me a while to get going - four or five miles - but I felt not to shabby by the end.
Some exercises too in front of the telly. I think I mentioned, but I've added in some calf raises (with weights). Hopefully it'll give me some extra strength to resist the calf tightness I've had on and off over the last six months after races and hard runs.
My resting heart rate this lunch time was 36bpm. I don't think it has been that low before.
Long one tomorrow.
Friday, 19 August 2011
To and from Romford
22M - double; recovery run & medium long run
7M am recovery run at ~7.00min/M with pack
15M pm medium long run at ~6.30min/M with pack
Two runs with a pack today. I was in Romford all day for a clinic, so I ran to Liverpool Street for my gentle morning run and then ran back from Romford to Great Ormond Street in the early evening.
My pack was fairly full, so I kept the pace fairly easy. Plus my legs are fairly tired after yesterday (and the days before).
I'm off work next week... just running and recovering. Looking forward to it.
7M am recovery run at ~7.00min/M with pack
15M pm medium long run at ~6.30min/M with pack
Two runs with a pack today. I was in Romford all day for a clinic, so I ran to Liverpool Street for my gentle morning run and then ran back from Romford to Great Ormond Street in the early evening.
My pack was fairly full, so I kept the pace fairly easy. Plus my legs are fairly tired after yesterday (and the days before).
I'm off work next week... just running and recovering. Looking forward to it.
Thursday, 18 August 2011
Hill reps again
20M - double; recovery run & hill rep session
8M am recovery run at ~7.00min/M with pack
12M pm hill rep session incl 30x400m at 68-72s (up) / 58-60s (down) off 40s
Another great day. Despite the rain. Or perhaps enhanced by it. It was warm enough that having rain pouring down my face during the gaps between my reps was a welcome and cooling distraction.
My calves and angles are good this week and I felt good on the reps. My splits were as good as they've ever got on this session, which I'm pretty pleased with given my hard work this last few weeks. The rain can't have helped. Nor can (sensible I think) switch to only wearing racing trainers for races.
I kept my splits even to the end.
No niggles.
The glamour of Romford calls tomorrow.
8M am recovery run at ~7.00min/M with pack
12M pm hill rep session incl 30x400m at 68-72s (up) / 58-60s (down) off 40s
Another great day. Despite the rain. Or perhaps enhanced by it. It was warm enough that having rain pouring down my face during the gaps between my reps was a welcome and cooling distraction.
My calves and angles are good this week and I felt good on the reps. My splits were as good as they've ever got on this session, which I'm pretty pleased with given my hard work this last few weeks. The rain can't have helped. Nor can (sensible I think) switch to only wearing racing trainers for races.
I kept my splits even to the end.
No niggles.
The glamour of Romford calls tomorrow.
Wednesday, 17 August 2011
Easier
17M - double; recovery & general aerobic runs
5M am recovery run at ~8.15min/M with pack
12M pm general aerobic run at ~6.30min/M with pack
An easier day. My legs are pretty good right now. My right foot is getting back to normal. And my calves are good.
5M am recovery run at ~8.15min/M with pack
12M pm general aerobic run at ~6.30min/M with pack
An easier day. My legs are pretty good right now. My right foot is getting back to normal. And my calves are good.
Tuesday, 16 August 2011
Sharper
26M - double; recovery run & medium long / speed session
8M am recovery run at ~7.00min/M with pack
18M pm incl 6x1K at 3.03-3.08 off 200m jog & 4M tempo
A cracking day. I felt pretty sharp. That's what comes of having a light day yesterday and having fewer miles in my legs since Friday.
Admittedly, my 1000m reps ended up a bit slower than they might have been - I managed the first three at 3.03-3.04 but slowed to 3.08 for the last two. Still, I was pushing it hard and it was a good workout. I felt pretty light on my feet. Ish. Well, better than usual anyway.
I then ran down to Bloomsbury with Danny and along the river home. I was feeling good still and was a bit bored with my slow, recovery pace. So I put in a 4 mile tempo burst along the river and home to Brixton. It felt good. Not sure of my pace (and I had a light pack on), but it was a good addition to the workout. Must have been 5.20ish I reckon.
The morning run was fairly run of the mill.
8M am recovery run at ~7.00min/M with pack
18M pm incl 6x1K at 3.03-3.08 off 200m jog & 4M tempo
A cracking day. I felt pretty sharp. That's what comes of having a light day yesterday and having fewer miles in my legs since Friday.
Admittedly, my 1000m reps ended up a bit slower than they might have been - I managed the first three at 3.03-3.04 but slowed to 3.08 for the last two. Still, I was pushing it hard and it was a good workout. I felt pretty light on my feet. Ish. Well, better than usual anyway.
I then ran down to Bloomsbury with Danny and along the river home. I was feeling good still and was a bit bored with my slow, recovery pace. So I put in a 4 mile tempo burst along the river and home to Brixton. It felt good. Not sure of my pace (and I had a light pack on), but it was a good addition to the workout. Must have been 5.20ish I reckon.
The morning run was fairly run of the mill.
Monday, 15 August 2011
Eight and some exercises
8M - recovery run & core strength exercises
8M pm recovery run at ~6.45min/M
Core strength exercises (six cycles)
A nice gentle day today to let my legs absorb the benefits of yesterday. Not much time for anything else frankly, what with my day being filled by clinic in Chelmsford (a two hour congestion-filled drive away).
My calves are fine after yesterday. Does that mean I should race again in the stupid long socks I tried yesterday?
Oh, and I fitted in some of my core strength exercises. In front of Newsnight and the like. As usual.
8M pm recovery run at ~6.45min/M
Core strength exercises (six cycles)
A nice gentle day today to let my legs absorb the benefits of yesterday. Not much time for anything else frankly, what with my day being filled by clinic in Chelmsford (a two hour congestion-filled drive away).
My calves are fine after yesterday. Does that mean I should race again in the stupid long socks I tried yesterday?
Oh, and I fitted in some of my core strength exercises. In front of Newsnight and the like. As usual.
Sunday, 14 August 2011
Summary of week ending 14/08/2011
Mon 8/8 - 18M double; 8M & 10M recovery runs at ~6.45min/M & exercises
Tue 9/8 - 18M double; 6M recovery & 12M gen aerobic runs at ~7.00 & ~6.20
Wed 10/8 - 26.2M long run at ~6.30min/M
Thu 11/8 - 21M double; 5M recov & 16M VO2 max incl 30x2m30s hard off 60s
Fri 12/8 - 20M double; 5M recov & 15M gen aerobic runs & exercises
Sat 13/8 - 5M recovery run at ~7.00min/M
Sun 14/8 - 15M incl Newark Half Marathon in 70.26 (5.20min/M)
TOTAL - 123M
Newark Half Marathon
15M including Newark Half Marathon in 70.26 (5.20min/M; 1st place)
This was a good race after a hard week. Not a PB. But I felt great in the first half running at 5.10min/M pace consistently. I was on my own from about 4-5 miles. I tailed off a bit in the second half - partly lack of incentive and partly lots of miles in my legs I should think.
I've got a bit of creaking coming from the tendons on the back of my right foot, so I was uncharacteristically turned down the chance of an evening run.
This was a good race after a hard week. Not a PB. But I felt great in the first half running at 5.10min/M pace consistently. I was on my own from about 4-5 miles. I tailed off a bit in the second half - partly lack of incentive and partly lots of miles in my legs I should think.
I've got a bit of creaking coming from the tendons on the back of my right foot, so I was uncharacteristically turned down the chance of an evening run.
Saturday, 13 August 2011
Friday, 12 August 2011
20 more gently
20M double; recovery & general aerobic runs & core strength exercises
5M am recovery run at ~8.15min/M
15M pm general aerobic run at ~6.45min/M (first 6 with pack)
Core strength exercises (six cycles)
I took it easier today. And my legs were grateful. On the way home I felt pretty sluggish, though I was better once I ditched my bag and lengthened my stride.
I did squeeze in a set of my core strength exercises in the evening too. I've only managed one set each week the last couple of weeks, so I was keen to get a second in this week. This has to have been my best 7 day cycle ever.
Newark Half Marathon on Sunday. Light day tomorrow in preparation. We'll see what my legs make of it.
5M am recovery run at ~8.15min/M
15M pm general aerobic run at ~6.45min/M (first 6 with pack)
Core strength exercises (six cycles)
I took it easier today. And my legs were grateful. On the way home I felt pretty sluggish, though I was better once I ditched my bag and lengthened my stride.
I did squeeze in a set of my core strength exercises in the evening too. I've only managed one set each week the last couple of weeks, so I was keen to get a second in this week. This has to have been my best 7 day cycle ever.
Newark Half Marathon on Sunday. Light day tomorrow in preparation. We'll see what my legs make of it.
Thursday, 11 August 2011
A monster VO2 max session takes me to 140 for the week
21M - double; recovery run & medium long VO2 max session
5M am recovery run at ~7.00min/M with pack
16M pm including 30x800mish (2min30s hard) off 60s recovery
Another big day. This has to be the most solid week's training I've ever hit. In the last 7 days, I've run 141 miles (a record for me) and I've had 3 really good sessions (22M crescendo, 26.2 and this monster V02 max) with a good amount of general aerobic stuff in between.
And I'm feeling pretty good. No niggles. My calves and ankles are good. I was pretty springy when I started my reps today. I felt like I was running with good, race-type form. Though I did tire a bit towards the end.
The session is a long one. It takes nearly 2 hours. It's the 2nd time I've done it and both times I've had to not think about how many reps I have left until I hit half way. Bumping into some nice riot police from Cheshire on the Embankment distracted me for a bit with 22 reps to go. They were insistent that I rehydrate on some of their water.
5M am recovery run at ~7.00min/M with pack
16M pm including 30x800mish (2min30s hard) off 60s recovery
Another big day. This has to be the most solid week's training I've ever hit. In the last 7 days, I've run 141 miles (a record for me) and I've had 3 really good sessions (22M crescendo, 26.2 and this monster V02 max) with a good amount of general aerobic stuff in between.
And I'm feeling pretty good. No niggles. My calves and ankles are good. I was pretty springy when I started my reps today. I felt like I was running with good, race-type form. Though I did tire a bit towards the end.
The session is a long one. It takes nearly 2 hours. It's the 2nd time I've done it and both times I've had to not think about how many reps I have left until I hit half way. Bumping into some nice riot police from Cheshire on the Embankment distracted me for a bit with 22 reps to go. They were insistent that I rehydrate on some of their water.
Wednesday, 10 August 2011
26.2 before breakfast!
26.2M am long run at 6.45 (0-6M with pack) and 6.30 (6-26) = 2h52min
I went for a long one this morning. A marathon in fact. Before breakfast (other than the chocolate milk and biscuits I guzzled at 2am). I'm really pleased with how it went.
I hit the road just after 6am and headed to work first to drop off my bag. I then headed to Canary Wharf and back via a loop of the river via Westminster and Vauxhall.
I was a bit sluggish on the first 6, and still took a while to get going after dropping off my bag. But from 16 miles I was having to slow myself down to keep to the 6.30min/M schedule.
From miles 18-21ish I ran with a guy who runs mountain marathons (fast, judging by the ease with which he chatted). Which provided welcome distraction and sped things along.
My legs didn't tighten or struggle at any point, they just stung a bit (in my quads, hamstrings and calves) from about 23 miles.
I reacted pretty well to the run too. My legs are close to normal this evening. And I'm even totally ok up and down stairs. Plus I did a good day's work!
I went for a long one this morning. A marathon in fact. Before breakfast (other than the chocolate milk and biscuits I guzzled at 2am). I'm really pleased with how it went.
I hit the road just after 6am and headed to work first to drop off my bag. I then headed to Canary Wharf and back via a loop of the river via Westminster and Vauxhall.
I was a bit sluggish on the first 6, and still took a while to get going after dropping off my bag. But from 16 miles I was having to slow myself down to keep to the 6.30min/M schedule.
From miles 18-21ish I ran with a guy who runs mountain marathons (fast, judging by the ease with which he chatted). Which provided welcome distraction and sped things along.
My legs didn't tighten or struggle at any point, they just stung a bit (in my quads, hamstrings and calves) from about 23 miles.
I reacted pretty well to the run too. My legs are close to normal this evening. And I'm even totally ok up and down stairs. Plus I did a good day's work!
Tuesday, 9 August 2011
Steady miles
18M - double; recovery & general aerobic runs
6M am recovery run at ~7.00min/M with pack
12M pm general aerobic run at ~6.20min/M
Relatively steady again today. My legs felt tired all day. But once I got going on my evening run, they felt great. Really smooth. They'll tell me they're tired again tomorrow.
6M am recovery run at ~7.00min/M with pack
12M pm general aerobic run at ~6.20min/M
Relatively steady again today. My legs felt tired all day. But once I got going on my evening run, they felt great. Really smooth. They'll tell me they're tired again tomorrow.
Monday, 8 August 2011
Plenty of recovery miles
18M double; shorter and longer recovery runs & core strength exercises
8M am recovery run at ~6.45min/M with pack
10M pm recovery run at ~6.45min/M with pack
Core strength exercises (six cycles)
Plenty of slow running today. Brixton roads nice and clear for me. Squeezed in some core strength work in front of the telly too.
This is going to be another biggish week. Might do my long run Wednesday as I've got the Newark Half Marathon on Sunday. I'm not going to taper. But it would nice not to be shattered.
8M am recovery run at ~6.45min/M with pack
10M pm recovery run at ~6.45min/M with pack
Core strength exercises (six cycles)
Plenty of slow running today. Brixton roads nice and clear for me. Squeezed in some core strength work in front of the telly too.
This is going to be another biggish week. Might do my long run Wednesday as I've got the Newark Half Marathon on Sunday. I'm not going to taper. But it would nice not to be shattered.
Sunday, 7 August 2011
Summary of week ending 07/08/2011
Mon 1/8 - 8M recovery run at ~6.45min/M & core strength exercises
Tue 2/8 - 22M double; 5M recov & 17M incl 8x600m at 1.46-49 off 200m jog
Wed 3/8 - 18M double; 8M recov & 10M gen aerobic runs at 7.00 & 6.30
Thu 4/8 - 5M recovery run at ~8.00min/M
Fri 5/8 - 20M double; 7M recov & 13M med long run at 6.45-6.15 with pack
Sat 6/8 - 16M double; 10M & 6M recovery runs at ~7.00min/M
Sun 7/8 - 22M long run at 6.55 (0-5M), 6.25 (5-10), 6.00 (10-16) & 5.40 (16-22)
TOTAL - 111M
22 mile crescendo run
22M am long run at 6.55 (0-5M), 6.25 (5-10), 6.00 (10-16) & 5.40 (16-22)
I hit this one pretty hard. And I tried to prepare for it properly. I ate well yesterday and woke early (4am) for a quick Yazoo and banana pre-race-style breakfast.
The preparation didn't help me feel convinced I was going to have a good one though. My legs were pretty tired as I set off. But that turned out to be temporary. I've decided that running slowly makes me feel more tired. I feel better when I his 6.25min/M pace.
6.00min/M pace felt much like it did in the build-up to London: not bad once I remembered to lean a bit forward on my toes.
And 5.40min/M pace (20s per mile slower than race pace) was a bit of a push at times, but I had enough in the tank to hit the last mile really hard and claw back the seconds I had lost up the Queenstown Road hill. The last mile was probably at 5.15min/M (including a bit of a slow down to dodge some wideboys on Acre Lane).
The first half was around Brockwell and Dulwich. The second was to and from (and around) Battersea Park.
My legs are niggle free in the aftermath.
I hit this one pretty hard. And I tried to prepare for it properly. I ate well yesterday and woke early (4am) for a quick Yazoo and banana pre-race-style breakfast.
The preparation didn't help me feel convinced I was going to have a good one though. My legs were pretty tired as I set off. But that turned out to be temporary. I've decided that running slowly makes me feel more tired. I feel better when I his 6.25min/M pace.
6.00min/M pace felt much like it did in the build-up to London: not bad once I remembered to lean a bit forward on my toes.
And 5.40min/M pace (20s per mile slower than race pace) was a bit of a push at times, but I had enough in the tank to hit the last mile really hard and claw back the seconds I had lost up the Queenstown Road hill. The last mile was probably at 5.15min/M (including a bit of a slow down to dodge some wideboys on Acre Lane).
The first half was around Brockwell and Dulwich. The second was to and from (and around) Battersea Park.
My legs are niggle free in the aftermath.
Saturday, 6 August 2011
Getting ready for a hard Sunday
16M double; longish and shortish recovery runs
10M am recovery run at ~7.00min/M
6M pm recovery run at ~7.00min/M
Today was more about tomorrow than anything. Though it was nice to cruise through some miles mulling things over.
I'm beginning to get my next marathon and my aims for it straight in my head.
It has been helped quite a lot by reading Charlie Spedding's book ('From Last to First'). He talks about how to peak for the big races. Something I think is really important. And relies as much on mindset as physical condition. Which is exactly what I've stumbled upon in my first two marathons.
I've decided that I'm going to do it again for my next two. Simple huh?! The aim is this: 2.18 in Odense. And faster in London in April.
Just like Charlie Spedding, now that I've decided on my plan, I have confidence that I can do it!
10M am recovery run at ~7.00min/M
6M pm recovery run at ~7.00min/M
Today was more about tomorrow than anything. Though it was nice to cruise through some miles mulling things over.
I'm beginning to get my next marathon and my aims for it straight in my head.
It has been helped quite a lot by reading Charlie Spedding's book ('From Last to First'). He talks about how to peak for the big races. Something I think is really important. And relies as much on mindset as physical condition. Which is exactly what I've stumbled upon in my first two marathons.
I've decided that I'm going to do it again for my next two. Simple huh?! The aim is this: 2.18 in Odense. And faster in London in April.
Just like Charlie Spedding, now that I've decided on my plan, I have confidence that I can do it!
Friday, 5 August 2011
To and from Romford (and then to Crystal Palace)
20M double; recovery and medium long runs
7M am recovery run at ~7.00min/M with pack
13M pm medium long run at 6.45-6.15min/M with pack
I'm feeling good again! So I took to the glamorous highs of Romford (where I had clinic). I ran to Liverpool Street for my recovery run in the morning. And then I ran from Romford all the way back to Liverpool Street after clinic before jumping on the tube home.
I had a fair bit in my pack, so it was hard going. I pushed it a bit on the 2nd half of my evening run.
I just made it down to Crystal Palace to see David Rudisha in the 800m in the Diamond League meeting. I've never watched top level track stuff live before. Almost made me regret my preference for the road. Mo won as usual.
7M am recovery run at ~7.00min/M with pack
13M pm medium long run at 6.45-6.15min/M with pack
I'm feeling good again! So I took to the glamorous highs of Romford (where I had clinic). I ran to Liverpool Street for my recovery run in the morning. And then I ran from Romford all the way back to Liverpool Street after clinic before jumping on the tube home.
I had a fair bit in my pack, so it was hard going. I pushed it a bit on the 2nd half of my evening run.
I just made it down to Crystal Palace to see David Rudisha in the 800m in the Diamond League meeting. I've never watched top level track stuff live before. Almost made me regret my preference for the road. Mo won as usual.
Thursday, 4 August 2011
An unplanned light day
5M am recovery run at ~8.00min/M
I took it easy today because I'm feeling rubbish with my cold and gripey stomach. Hopefully I'll be back to it tomorrow.
I took it easy today because I'm feeling rubbish with my cold and gripey stomach. Hopefully I'll be back to it tomorrow.
Wednesday, 3 August 2011
Easier
18M - double; recovery and general aerobic runs
8M am recovery run at ~7.00min/M with pack
10M pm general aerobic run at ~6.30min/M
I took it easy today. I was tired by the evening after yesterday's session. Plus my stomach is in one of those gripey moods (like I had back in March after the Bath Half) still. I'll see whether I go for a hard run on Thursday or Friday.
On the up side, my sore throat is better.
8M am recovery run at ~7.00min/M with pack
10M pm general aerobic run at ~6.30min/M
I took it easy today. I was tired by the evening after yesterday's session. Plus my stomach is in one of those gripey moods (like I had back in March after the Bath Half) still. I'll see whether I go for a hard run on Thursday or Friday.
On the up side, my sore throat is better.
Tuesday, 2 August 2011
Speed and a good number of miles
22M double; recovery & mixed speed session and medium long run
5M am recovery run at ~6.45min/M iwth pack
17M pm medium long run incl 8x600m at 1.46-1.49 off 200m jog recovery
Back to proper action today. I felt pretty good, other than a bit of a gripey stomach on my evening run. I made it to the track for the first time in a while. And it was a good session. Even if I was hanging off the back.
I turned it into one of my longish runs by running all the way home. And I was feeling better and better as I went. I think this will be another positive week.
5M am recovery run at ~6.45min/M iwth pack
17M pm medium long run incl 8x600m at 1.46-1.49 off 200m jog recovery
Back to proper action today. I felt pretty good, other than a bit of a gripey stomach on my evening run. I made it to the track for the first time in a while. And it was a good session. Even if I was hanging off the back.
I turned it into one of my longish runs by running all the way home. And I was feeling better and better as I went. I think this will be another positive week.
Monday, 1 August 2011
Recovery
8M recovery run & core strength exercises
8M pm recovery run at ~6.45min/M
Core strength exercises (six cycles)
I feel pretty damn good after yesterdays 28 miler. Full of energy (almost). Definitely better than last Monday. Though I have got a touch of a sore throat. Nothing much though. I'll see how it goes, but shouldn't interfere with training if it stays like this.
I did some core strength work while watching the UK athletics champs on iPlayer. I included some heel raises again to try and build some strength in my lower calves.
8M pm recovery run at ~6.45min/M
Core strength exercises (six cycles)
I feel pretty damn good after yesterdays 28 miler. Full of energy (almost). Definitely better than last Monday. Though I have got a touch of a sore throat. Nothing much though. I'll see how it goes, but shouldn't interfere with training if it stays like this.
I did some core strength work while watching the UK athletics champs on iPlayer. I included some heel raises again to try and build some strength in my lower calves.
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