Miles 327.33
Avge Pace 6:30 per mile
Runs 35
Rest Days 3
Races 1
Podiums 1 Win
PB 1 at 10 miles 52:58
Time Running 35hrs 27mins
Time Core, Flex, Strength 3hrs 07mins
Long Runs 18, 24, 20, 20
Med Long Runs 14, 15, 12, 12, 15, 12, 15
So this month has been a little bit mixed. I don't really feel I have moved forward but then I haven;t really moved backwards either. I lost about 35 miles of decent training and a couldn't run in an important build up race due to the lurgy. I did however smash my 10 mile PB with a 52:58 which was so very gratifying and I also won that race. Nice that my last run of March took me over 1000 miles for the year too. Now it is all about reducing the mileage and freshening up for London. I feel physically ready, now it's time to get the brain in gear.....
Saturday 31 March 2012
Sunday 25 March 2012
Week 14: 19th - 25th March 2012
M AM 6.19 miles recovery (7:16mm avge), PM 4 miles recovery (7:12mm avge)
T 6.99 miles general aerobic (6:49mm avge)
W Rest
T Rest
F 5.99 miles general aerobic (6:47mm avge)
S Rest
S 20.04 miles progressive (6:28mm avge)
Total 43.2 miles (6:45mm avge)
So a bit of a nightmare this week to be honest. After last weeks great marathon pace session on Sunday I was looking forward to a good week with a strong race on Saturday morning. Unfortunately it wasn't to be.
I woke up on Monday very tired and felt a bit ropey but thought that it could just be a result of the hard training last weekend and so I plodded out my recovery run. I then did the same at lunchtime on Monday and I started to come round to the fact that things were not alright! Normally by the second recovery run on a Monday my heart rate has returned to normal levels and I feel good but I still felt pretty ropey so I prepared that a cold was on it's way. Monday evening it hit and I had very achy muscles as well as generally just not feeling fantastic. Perhaps that's why Sunday's run had been so relatively comfortable as the virus had already got in and my body was full of white blood cells trying to fight off the bug which gave me an unrealistic lift.
I went out regardless on Tuesday morning to do an interval session but I knew when I tried a few 50m strides in the warm up that effort wise it was just not going to be on so I decided to keep it to an easy run although it felt far from easy.
I decided that I needed some proper rest to get better but was hopeful that I would be OK for some decent training come the weekend but knew that it wouldn't be worth doing the 10k race I had planned as I wouldn't do myself justice and a really hard effort could set me back further. So it was a case of playing it by ear. Despite feeling OK in myself, and indeed if I wasn't into running in a big way I really wouldn't be too fussed but everything just felt so tough when I tried to run. I decided that I would test the water on Friday and went out with the intention to do about 10 miles fairly easily but my chest felt pretty heavy and my asthma was really impacted so decided to cut it short to a 6 miler. More rest needed.
Saturday I jumped out of bed ready to go for my run but for one reason or other didn't actually get round to it for a change which perhaps was a blessing in disguise as it would allow my body yet more time to recover.
And then to Sunday where I just didn't know what was going to happen.... I told my wife Hania that I could be out for anything from 40 mins to 2hrs 20!
I ended up doing a 20 miler which was not too bad. In fact, the fact that I managed a 20 miler is encouraging that I'm over the worst of it. But I was definitely working harder for the resultant pace than I have done recently and my lungs weren't too happy about things if I'm brutally honest. I just hope my chest fully clears up over the next couple of days as I still need to get a big week's training in before tapering. I have decided that I want to do another Marathon Paced session in a long run as a result of missing a couple of key sessions this week as I feel it'll give me the confidence boost I need. I have entered the Paddock Wood half next Sunday for this reason. I'll do a good 7 mile warm up, jump on the start line and then churn out another run at hopefully c5:35mm feeling comfortable. I just hope the virus really is on it's way out as I could do without another week's interrupted training.... Although if I'm honest training couldn't have gone any better up until last Sunday and a marathon campaign is rarely plain sailing!
T 6.99 miles general aerobic (6:49mm avge)
W Rest
T Rest
F 5.99 miles general aerobic (6:47mm avge)
S Rest
S 20.04 miles progressive (6:28mm avge)
Total 43.2 miles (6:45mm avge)
So a bit of a nightmare this week to be honest. After last weeks great marathon pace session on Sunday I was looking forward to a good week with a strong race on Saturday morning. Unfortunately it wasn't to be.
I woke up on Monday very tired and felt a bit ropey but thought that it could just be a result of the hard training last weekend and so I plodded out my recovery run. I then did the same at lunchtime on Monday and I started to come round to the fact that things were not alright! Normally by the second recovery run on a Monday my heart rate has returned to normal levels and I feel good but I still felt pretty ropey so I prepared that a cold was on it's way. Monday evening it hit and I had very achy muscles as well as generally just not feeling fantastic. Perhaps that's why Sunday's run had been so relatively comfortable as the virus had already got in and my body was full of white blood cells trying to fight off the bug which gave me an unrealistic lift.
I went out regardless on Tuesday morning to do an interval session but I knew when I tried a few 50m strides in the warm up that effort wise it was just not going to be on so I decided to keep it to an easy run although it felt far from easy.
I decided that I needed some proper rest to get better but was hopeful that I would be OK for some decent training come the weekend but knew that it wouldn't be worth doing the 10k race I had planned as I wouldn't do myself justice and a really hard effort could set me back further. So it was a case of playing it by ear. Despite feeling OK in myself, and indeed if I wasn't into running in a big way I really wouldn't be too fussed but everything just felt so tough when I tried to run. I decided that I would test the water on Friday and went out with the intention to do about 10 miles fairly easily but my chest felt pretty heavy and my asthma was really impacted so decided to cut it short to a 6 miler. More rest needed.
Saturday I jumped out of bed ready to go for my run but for one reason or other didn't actually get round to it for a change which perhaps was a blessing in disguise as it would allow my body yet more time to recover.
And then to Sunday where I just didn't know what was going to happen.... I told my wife Hania that I could be out for anything from 40 mins to 2hrs 20!
I ended up doing a 20 miler which was not too bad. In fact, the fact that I managed a 20 miler is encouraging that I'm over the worst of it. But I was definitely working harder for the resultant pace than I have done recently and my lungs weren't too happy about things if I'm brutally honest. I just hope my chest fully clears up over the next couple of days as I still need to get a big week's training in before tapering. I have decided that I want to do another Marathon Paced session in a long run as a result of missing a couple of key sessions this week as I feel it'll give me the confidence boost I need. I have entered the Paddock Wood half next Sunday for this reason. I'll do a good 7 mile warm up, jump on the start line and then churn out another run at hopefully c5:35mm feeling comfortable. I just hope the virus really is on it's way out as I could do without another week's interrupted training.... Although if I'm honest training couldn't have gone any better up until last Sunday and a marathon campaign is rarely plain sailing!
Sunday 18 March 2012
Week 13: 12th - 18th March 2012
M AM 6.24 miles recovery (7:09mm avge), PM 4.09 miles recovery (7:09mm avge)
T 12.2 miles, including 6X1000m VO2Max Intervals (6:07mm avge)
W 15.17 miles progressive (6:12mm avge)
T AM 6.01 miles recovery (7:14mm avge), PM 4 miles recovery (7:00mm avge)
F 12.22 miles progressive (6:04mm avge)
S 7.15 miles recovery (7:04mm avge)
S 20.8 miles including 14 miles @ 5:33mm (5:54mm avge)
Total 87.88 miles (6:23mm avge)
So this week was all about the miles again whilst incorporating a couple of tasty looking sessions.
I had started the week feeling fairly tired after last weeks big 24 miler so it was a nice surprise to have a very successful session on Tuesday morning. I did a few miles to warm up and then did 6X1000m intervals with 2:00 jog recoveries. I started off a little slower as I have been guilty of hitting the first interval a little too hard and then struggling through the session a bit. So it was pleasing that the splits for the reps came out at 3:06, 3:03, 3:03, 3:01, 3:01, 3:02 which is an average of 4:52 per mile, an indication of my theoretical 5k pace. It really would be nice to hit a 5k in around 15:10 but I am somewhat sceptical about whether I could keep that intensity up for that long. I am after all a bit of a diesel engine. Maybe I'll see if I can do one before London!
Wednesday was a run into work and although I felt like I was taking it relatively easy I hit a nice average pace of 6:12 per mile although the legs were certainly tired after the previous days intervals.
I had Friday off work as we have had my brother-in-law to stay so I had to take him back to the airport for his trip back to Poland. It was nice when we got back to see that the Postman had a nice delivery for me, my new racing shoes for London! Naturally I went out for my 12 miler in them and I have to say the trainers were brilliant. I had a really good run and towards the end was hitting around 2:30 marathon pace with ease and my heart rate way below marathon effort.
It was then all about the mammoth Sunday long run 20 miles with 14 at marathon pace. Like last time I did this session at Dulwich Park as it's nice and flat. The weather today was perfect for it, nice and cool lovely sunny day with only a bit of breeze. I guess I wont be that lucky on marathon day but I would be more than happy with the pace I managed to hit for the marathon pace section. After a 5 and a bit mile warm up I met up with Chris Minns and we planned to head off together at 5:40s. After a fast first mile with both of us running side by side, selfishly I struggled to slow down and gradually pulled away from Chris. So then it was a long lonely run but thankfully it went brilliantly with all miles being ticked off very comfortably. I went through the 'half' distance in 72:40 so another unofficial PB and all splits were between 5:36 and 5:29. Heart rate stayed relatively low and didn't even trouble the average of 180 beats per minute I managed at London last year, averaging just 173bpm in this session. I was tempted to go up to 15 but sometimes it's best just to bag what has been asked for on the schedule and avoid risking over reaching. I want to get to London fresh as a daisy with my legs ready to run hard for just under two and a half hours, this session gives me every confidence I can.
This week is a slight reduction in miles as I taper slightly for a 10k race next Saturday. This will be a close to all out attempt too and I'm hopeful if the weather is kind and all goes well I may trouble sub 32. Then there is only one more big week before tapering down gradually over three weeks to race day. I'm getting excited.
T 12.2 miles, including 6X1000m VO2Max Intervals (6:07mm avge)
W 15.17 miles progressive (6:12mm avge)
T AM 6.01 miles recovery (7:14mm avge), PM 4 miles recovery (7:00mm avge)
F 12.22 miles progressive (6:04mm avge)
S 7.15 miles recovery (7:04mm avge)
S 20.8 miles including 14 miles @ 5:33mm (5:54mm avge)
Total 87.88 miles (6:23mm avge)
So this week was all about the miles again whilst incorporating a couple of tasty looking sessions.
I had started the week feeling fairly tired after last weeks big 24 miler so it was a nice surprise to have a very successful session on Tuesday morning. I did a few miles to warm up and then did 6X1000m intervals with 2:00 jog recoveries. I started off a little slower as I have been guilty of hitting the first interval a little too hard and then struggling through the session a bit. So it was pleasing that the splits for the reps came out at 3:06, 3:03, 3:03, 3:01, 3:01, 3:02 which is an average of 4:52 per mile, an indication of my theoretical 5k pace. It really would be nice to hit a 5k in around 15:10 but I am somewhat sceptical about whether I could keep that intensity up for that long. I am after all a bit of a diesel engine. Maybe I'll see if I can do one before London!
Wednesday was a run into work and although I felt like I was taking it relatively easy I hit a nice average pace of 6:12 per mile although the legs were certainly tired after the previous days intervals.
I had Friday off work as we have had my brother-in-law to stay so I had to take him back to the airport for his trip back to Poland. It was nice when we got back to see that the Postman had a nice delivery for me, my new racing shoes for London! Naturally I went out for my 12 miler in them and I have to say the trainers were brilliant. I had a really good run and towards the end was hitting around 2:30 marathon pace with ease and my heart rate way below marathon effort.
It was then all about the mammoth Sunday long run 20 miles with 14 at marathon pace. Like last time I did this session at Dulwich Park as it's nice and flat. The weather today was perfect for it, nice and cool lovely sunny day with only a bit of breeze. I guess I wont be that lucky on marathon day but I would be more than happy with the pace I managed to hit for the marathon pace section. After a 5 and a bit mile warm up I met up with Chris Minns and we planned to head off together at 5:40s. After a fast first mile with both of us running side by side, selfishly I struggled to slow down and gradually pulled away from Chris. So then it was a long lonely run but thankfully it went brilliantly with all miles being ticked off very comfortably. I went through the 'half' distance in 72:40 so another unofficial PB and all splits were between 5:36 and 5:29. Heart rate stayed relatively low and didn't even trouble the average of 180 beats per minute I managed at London last year, averaging just 173bpm in this session. I was tempted to go up to 15 but sometimes it's best just to bag what has been asked for on the schedule and avoid risking over reaching. I want to get to London fresh as a daisy with my legs ready to run hard for just under two and a half hours, this session gives me every confidence I can.
This week is a slight reduction in miles as I taper slightly for a 10k race next Saturday. This will be a close to all out attempt too and I'm hopeful if the weather is kind and all goes well I may trouble sub 32. Then there is only one more big week before tapering down gradually over three weeks to race day. I'm getting excited.
Sunday 11 March 2012
Week 12: 5th - 11th March 2012
M AM 6.18 miles recovery (7:20mm avge), PM 4 miles recovery (7:08mm avge)
T 8.02 miles general aerobic (6:21mm avge)
W 15.19 miles progressive (6:19mm avge)
T AM 6.16 miles recovery (7:13mm avge), PM 4.1 miles recovery (7:06mm avge)
F 12.11 miles, including 7 miles @ 5:22mm (5:56mm avge)
S 8.27 miles general aerobic (6:14mm avge)
S 24.21 miles progressive (6:15 mm avge)
Total 88.24 miles (6:27mm avge)
This week started as I expected, painfully! Monday and Tuesday were spent getting over the exertions of Saturday's race which had been backed up with the shorter long run on Sunday.
On Wednesday I'd spent the day in Belfast so there was no run to work which meant I had to do it when I got home which was a little hard to motivate myself for. Nevertheless my legs were a bit happier but I still found it quite difficult to get in a rhythm so was pleased when the run was over. Not sure why I found it so tough but it was probably something to do with the long day.
Thursday was a couple of recovery jogs which loosened the legs up ahead of what I was expecting to be the hardest session of the whole campaign - 12 miles with 7 miles at lactate threshold. Although I knew the pace was going to be marginally slower than the pace I had kept at the race last week it is so much more difficult to do similar pace in a training run on your own when you don't have the benefit of a number pinned to your vest and people to run away from! It was also done at 5:30 in the morning without the benefit of breakfast. Anyway, the run went pretty well and I hit the pace I was expecting although my heart rate was a touch elevated towards the end but this probably just reflects the fact that I was working very hard and general fatigue is starting to kick in as I get towards the end of the big training blocks.
Then to Sunday which was my longest run I will do this whole campaign. 24.2 miles in a fairly zippy 6:15mm average pace. I felt really strong in this run as I gradually picked up the pace through the run and averaged the second half in just over 6:00mm. I completed the run in 2:31 and bits meaning had I continued to do a full distance 26.2 I would have done a time somewhere in the region of 2:43. This is not bad at all as it was not a flat route that I took and my heart rate behaved all the way round. I do feel like I have a slightly niggly glute though which I will have to keep a watch on and make sure I stretch it out as much as possible.
I now enter the final mesocycle (race sharpening phase) before I start to taper down the training before the big day. This weeks training looks exciting and will culminate with a big marathon pace session next Sunday.
T 8.02 miles general aerobic (6:21mm avge)
W 15.19 miles progressive (6:19mm avge)
T AM 6.16 miles recovery (7:13mm avge), PM 4.1 miles recovery (7:06mm avge)
F 12.11 miles, including 7 miles @ 5:22mm (5:56mm avge)
S 8.27 miles general aerobic (6:14mm avge)
S 24.21 miles progressive (6:15 mm avge)
Total 88.24 miles (6:27mm avge)
This week started as I expected, painfully! Monday and Tuesday were spent getting over the exertions of Saturday's race which had been backed up with the shorter long run on Sunday.
On Wednesday I'd spent the day in Belfast so there was no run to work which meant I had to do it when I got home which was a little hard to motivate myself for. Nevertheless my legs were a bit happier but I still found it quite difficult to get in a rhythm so was pleased when the run was over. Not sure why I found it so tough but it was probably something to do with the long day.
Thursday was a couple of recovery jogs which loosened the legs up ahead of what I was expecting to be the hardest session of the whole campaign - 12 miles with 7 miles at lactate threshold. Although I knew the pace was going to be marginally slower than the pace I had kept at the race last week it is so much more difficult to do similar pace in a training run on your own when you don't have the benefit of a number pinned to your vest and people to run away from! It was also done at 5:30 in the morning without the benefit of breakfast. Anyway, the run went pretty well and I hit the pace I was expecting although my heart rate was a touch elevated towards the end but this probably just reflects the fact that I was working very hard and general fatigue is starting to kick in as I get towards the end of the big training blocks.
Then to Sunday which was my longest run I will do this whole campaign. 24.2 miles in a fairly zippy 6:15mm average pace. I felt really strong in this run as I gradually picked up the pace through the run and averaged the second half in just over 6:00mm. I completed the run in 2:31 and bits meaning had I continued to do a full distance 26.2 I would have done a time somewhere in the region of 2:43. This is not bad at all as it was not a flat route that I took and my heart rate behaved all the way round. I do feel like I have a slightly niggly glute though which I will have to keep a watch on and make sure I stretch it out as much as possible.
I now enter the final mesocycle (race sharpening phase) before I start to taper down the training before the big day. This weeks training looks exciting and will culminate with a big marathon pace session next Sunday.
Sunday 4 March 2012
Week 11: 27th Feb - 4th Mar 2012
M AM 6.21 miles recovery (7:06mm avge), PM 4 miles recovery (7:02mm avge)
T 9.1 miles, including 5X600m VO2Max Intervals (6:15mm avge)
W 15.12 miles progressive (6:14mm avge)
T 7.18 miles recovery, including 6X100m strides (7:05mm avge)
F 6.07 miles recovery (7:11mm avge)
S 13.86 miles, including Battersea Park 10 Mile race @ 5:18mm (5:59mm avge)
S 18.19 miles mildly progressive (6:31mm avge)
Total 79.73 miles (6:30mm avge)
This week has been a real breakthrough week for me. I mentioned last week that I was going to do a 10 mile race on Saturday morning and was going to give it my all to see where I am fitness wise. It went as well, if not better than I could ever have hoped for. I'll get on to that in a bit but first....
Tuesday I had a slightly lighter interval session than the previous week of 5 X 600m with 1min 10secs jog recovery within a 9 miler. It was lighter in volume than normal due to the race in Saturday but as ever the intensity was brutal! I was pleased with the result though as they all averaged around 1:49 which is c4:51 per mile pace. Wednesday I took my run to work a little bit gentler as I didn't want to be over fatuged leading into the weekend.
And then Thursday and Friday were just very light jogs to taper into the race.....
I had set myself a target of running under 53 minutes at the 10 mile race and I knew that this would be a real stretch. Having said that I had done some good tempo runs earlier in the campaign where I have been holding c5:22 per mile for 5 miles so I knew that if I'd had the right tempo effort then sub 53 wouldn't be out of the question, but what it meant was to average 5:18 per mile for 10 miles! I kept telling myself that I could do it and went in to the race very very positively. I also knew that it was unlikely that there would be too many people running at that pace as it was a fairly low key race so it would all be on my own which makes things even more tricky. That said, the conditions were near perferct; despite the wind gusting a little it was nice and cool and an incredibly flat road course which was made up of a few laps of Battersea Park.
I had seen that a 2:25 marathon runner was on the start line.... and I had also had a brief chat with Pat Wright who nearly caught me in the dying stages of Liverpool Marathon last year but I just managed to hold him off! Anyway, I had done a couple of miles to warm up and included a few strides just to get the legs turn over a little quicker and then we were sent on our way. One guy shot off at a great pace and he quickly opened up a 20 metre lead then a 30 metre lead.... I didnt want to go with him though as my plan was to try and be sensible and get as close to my target as possible. The pace in a 10 miler almost immediately feels tough and even approaching mile one I was thinking, this is going to be a hard run but that's what I'd signed up for so it was cool. I hit the first mile in 5:09 (although I think the mile marker was placed a little too soon) and the guy up front was still a good 30 metres in front but starting to slow I think ocne he had checked his split time which must have been around 5:03! I was already isolated in second place with a big group trailing me another 30 metres back (I found out after the race that the 2:25 runner was just pacing some club mates to 55 minutes which is about his marathon pace). As I approached a mile and a half, I overtook the guy who had shot off and from this point on it was about digging in and concentrating so intently on the job in hand. The miles ticked by but by 3 I was thinking good grief I've got another 7 at this pace! So what, I was prepared for it to go wrong. Sometimes you have to push yourself to see what you're made of. I carried on relentlessly and hit 5 miles in 26:22 which would be a PB by 58 seconds! I then kept focus thinking that I could afford to slow but only marginally and the sub 53 would still be mine. I hit 10k in 32:53 which would also be a PB by 55 seconds so at least I knew I was in good shape (I have a 10k race planned in 3 weeks time so will be very tempted to see if I can go under 32 minutes...). At this point it was really starting to hurt but I was still on target so I kept telling myself just get to the next mile marker, keep driving. I got to seven and I really didn't know how I was going to manage another three. Once I got to eight miles psychologically it was a bit easier as I knew I had one more hard mile and then it would be a case of digging in for the finish. So I got to 9 miles and knew that as long as I kept pace I should be ok..... As I hit the home straight I could see the clock ticking up and it was getting agonizingly close as I tried to muster a sprint... 52:43, 52:48, 52:53, 52:56 dig in, dig in. This mile measured slightly longer on the Garmin (which might have countered the short first mile) but I managed to dip over the line with a 52:58 in first place. I cant explain how happy I was and how chuffed I felt with myself for really setting a challenging target and just going for it. For it to come off perfectly was so sweet.
I then did an 18 miler this morning at a slightly more relaxed pace than normal and the legs didnt complain too much until a bit later in the run. I do however expect to be in pieces tomorrow. :-)
T 9.1 miles, including 5X600m VO2Max Intervals (6:15mm avge)
W 15.12 miles progressive (6:14mm avge)
T 7.18 miles recovery, including 6X100m strides (7:05mm avge)
F 6.07 miles recovery (7:11mm avge)
S 13.86 miles, including Battersea Park 10 Mile race @ 5:18mm (5:59mm avge)
S 18.19 miles mildly progressive (6:31mm avge)
Total 79.73 miles (6:30mm avge)
This week has been a real breakthrough week for me. I mentioned last week that I was going to do a 10 mile race on Saturday morning and was going to give it my all to see where I am fitness wise. It went as well, if not better than I could ever have hoped for. I'll get on to that in a bit but first....
Tuesday I had a slightly lighter interval session than the previous week of 5 X 600m with 1min 10secs jog recovery within a 9 miler. It was lighter in volume than normal due to the race in Saturday but as ever the intensity was brutal! I was pleased with the result though as they all averaged around 1:49 which is c4:51 per mile pace. Wednesday I took my run to work a little bit gentler as I didn't want to be over fatuged leading into the weekend.
And then Thursday and Friday were just very light jogs to taper into the race.....
I had set myself a target of running under 53 minutes at the 10 mile race and I knew that this would be a real stretch. Having said that I had done some good tempo runs earlier in the campaign where I have been holding c5:22 per mile for 5 miles so I knew that if I'd had the right tempo effort then sub 53 wouldn't be out of the question, but what it meant was to average 5:18 per mile for 10 miles! I kept telling myself that I could do it and went in to the race very very positively. I also knew that it was unlikely that there would be too many people running at that pace as it was a fairly low key race so it would all be on my own which makes things even more tricky. That said, the conditions were near perferct; despite the wind gusting a little it was nice and cool and an incredibly flat road course which was made up of a few laps of Battersea Park.
I had seen that a 2:25 marathon runner was on the start line.... and I had also had a brief chat with Pat Wright who nearly caught me in the dying stages of Liverpool Marathon last year but I just managed to hold him off! Anyway, I had done a couple of miles to warm up and included a few strides just to get the legs turn over a little quicker and then we were sent on our way. One guy shot off at a great pace and he quickly opened up a 20 metre lead then a 30 metre lead.... I didnt want to go with him though as my plan was to try and be sensible and get as close to my target as possible. The pace in a 10 miler almost immediately feels tough and even approaching mile one I was thinking, this is going to be a hard run but that's what I'd signed up for so it was cool. I hit the first mile in 5:09 (although I think the mile marker was placed a little too soon) and the guy up front was still a good 30 metres in front but starting to slow I think ocne he had checked his split time which must have been around 5:03! I was already isolated in second place with a big group trailing me another 30 metres back (I found out after the race that the 2:25 runner was just pacing some club mates to 55 minutes which is about his marathon pace). As I approached a mile and a half, I overtook the guy who had shot off and from this point on it was about digging in and concentrating so intently on the job in hand. The miles ticked by but by 3 I was thinking good grief I've got another 7 at this pace! So what, I was prepared for it to go wrong. Sometimes you have to push yourself to see what you're made of. I carried on relentlessly and hit 5 miles in 26:22 which would be a PB by 58 seconds! I then kept focus thinking that I could afford to slow but only marginally and the sub 53 would still be mine. I hit 10k in 32:53 which would also be a PB by 55 seconds so at least I knew I was in good shape (I have a 10k race planned in 3 weeks time so will be very tempted to see if I can go under 32 minutes...). At this point it was really starting to hurt but I was still on target so I kept telling myself just get to the next mile marker, keep driving. I got to seven and I really didn't know how I was going to manage another three. Once I got to eight miles psychologically it was a bit easier as I knew I had one more hard mile and then it would be a case of digging in for the finish. So I got to 9 miles and knew that as long as I kept pace I should be ok..... As I hit the home straight I could see the clock ticking up and it was getting agonizingly close as I tried to muster a sprint... 52:43, 52:48, 52:53, 52:56 dig in, dig in. This mile measured slightly longer on the Garmin (which might have countered the short first mile) but I managed to dip over the line with a 52:58 in first place. I cant explain how happy I was and how chuffed I felt with myself for really setting a challenging target and just going for it. For it to come off perfectly was so sweet.
I then did an 18 miler this morning at a slightly more relaxed pace than normal and the legs didnt complain too much until a bit later in the run. I do however expect to be in pieces tomorrow. :-)
Thursday 1 March 2012
February 2012 Stats
Miles 337.83
Avge Pace 6:33 per mile
Runs 34
Rest Days 0
Races 1
Podiums 0
Time Running 36hrs 52mins
Time Core, Flex, Strength 4hrs 30mins
Long Runs 20, 22, 20, 16
Med Long Runs 15, 13, 15, 15, 13, 15
All going in the right direction although I have neglected my core and stretching this month. I could pretend that I have plentiful excuses but I don't. The fact is one can always make time if they want to. So bad me! Still it's 4hrs 30 mins more of core and stretching than last February. Now to March where things get a little more serious. The next monthly report I will be about to start winding down....
Avge Pace 6:33 per mile
Runs 34
Rest Days 0
Races 1
Podiums 0
Time Running 36hrs 52mins
Time Core, Flex, Strength 4hrs 30mins
Long Runs 20, 22, 20, 16
Med Long Runs 15, 13, 15, 15, 13, 15
All going in the right direction although I have neglected my core and stretching this month. I could pretend that I have plentiful excuses but I don't. The fact is one can always make time if they want to. So bad me! Still it's 4hrs 30 mins more of core and stretching than last February. Now to March where things get a little more serious. The next monthly report I will be about to start winding down....
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