M AM 6.18 miles recovery (7:15mm avge), PM 4 miles recovery (7:24mm avge)
T 8.02 miles general aerobic (6:14mm avge)
W 10.9 miles, including 5X1,200m VO2Max Intervals (6:05mm avge)
T AM 15.09 miles progressive (6:13mm avge), PM 4.2 miles recovery (7:04mm avge)
F 8.11 miles general aerobic, including 8X100m strides (6:19mm avge)
S 6.21 miles recovery (7:11mm avge)
S 22.52 miles including 13.1 miles @ 5:30mm (5:55mm avge)
Total 85.23 miles (6:22mm avge)
This week was the last big week before reducing the mileage over the next three weeks to really freshen the legs up in time for the BIG ONE!
After last week's bug I was keen to ensure I hadn't lost too much and was over the illness. In reality I think it's not completely shifted as I am a touch chesty and my heart rate is higher than normal on my runs but it's not been horrendous so I am on the mend. By the time the marathon comes round I should feel brand new. I hope.
I had a big session on Wednesday morning which was supposed to be 12 miles with 6x1,200m at 5k pace. Unfortunately I had to cut the session short to 5 intervals as the clocks going forward has played havoc with my own personal body clock and meant that I suffered 'tummy troubles from the end of the second rep. The less said about that the better. But there was no way I could have done another interval without having an accident. It made for a rather uncomfortable and comical (for the casual observer!) run home, and then when I got home I found my wife Hania in the loo! Still the session was OK, if a little tougher than I would like. The reps averaged I think about 4:57mm pace so not too bad but my form was really going on the last one for the reasons previously mentioned!
Thursday was a run to work which felt OK if again a little harder than normal.
And so to Sunday which was scheduled to be 22 miles progressive but after missing some vital training and a race last week with the bug I decided to do an extended marathon pace session within a long run again and picked Paddock Wood half to do it in. So I got there nice and early, picked up the number and then proceeded to do a good 7 mile warm up at a fair old clip, including 1.3 miles at around 5:33 pace. Jumped on the start line and ready to go. I had been aware during my warm up miles that my tummy was yet again 'gurggling' but I didn't have time to use the bathroom so just hoped for the best. The plan had been to try and get 73ish dead in the 'race' and feel comfortable but in the end I ended up going quicker than I had planned as I was feeling very easy in the early miles. As the race wore on my tummy was getting worse though and I had to hold back a bit to get things back in control. The last 4/5 miles were a bit of a grind and the effort levels by this stage were definitely moving above marathon effort but still somewhat below an all out effort. This is to be expected after a long warm up, the high miles for the week, tummy troubles and the fact that I think I'm still getting over the lurgy. Anyway, I finished in 72:01 which is an official PB - had I been keeping a closer eye on the clock I would have pushed for sub 72, but then I still think I am capable of a lot quicker if I focus specifically on a half marathon. I think that could be the plan for the Autumn. I then did a couple more miles to warm down after a hasty visit to one of the portaloos! I did this race last year in 73:27 exactly three weeks out from London again as part of a long run and although my heart rate was higher this time, it definitely felt easier, perhaps a sign of my improved lactate threshold and VO2max. This can only be a good thing for the big race.
So a strong week's training and some hard miles included there, especially today. Now I need to let it all soak in and over the next three weeks and I need to ensure I get back to doing lots of stretching during my taper to make sure I hit the start line on 22nd April in prime condition.
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