Week 16: 2nd - 8th April 2012

M AM 6.06 miles recovery (7:06mm avge)
T 9.03 miles, including 5X600m VO2Max Intervals (6:13mm avge)
W 15.1 miles progressive (6:21mm avge)
T 7.1 miles recovery, including 6X100m strides (7:06mm avge)
F 6.23 miles recovery (7:06mm avge)
S 8.59 miles, including Hackney Marshes 5k Parkrun @ 5:01mm (6:05mm avge)
S 18.19 miles progressive (6:19mm avge)

Total 70.29 miles (6:31mm avge)

So this week was the first week of tapering and all has gone well. I had an encouraging VO2Max session on Tuesday although there wasn't much volume, with only five reps of 600metres. They were at least very consistent at 1:48 (4:50 per mile pace) for each of the 600 metres. These were I would suggest closer to 3k pace than 5k pace.

The run of note for last week was always going to the result of Saturdays tune up race. It was only a 5k Parkrun but I'd decided I really wanted to push myself and see how quick I could go. Given my VO2 work I had thought that in the right conditions I would be able to do something in the region of 15:30 which would be a big PB (it had stood at 16:22). Luckily conditions were perfect but unfortunately it came clear after the first 50 metres or so that there wasn't going to be anyone to race so it was going to be a solo time trial. I didn't mind though and was prepared for such an event. What can I say other than ouch, ouch, ouch. When you feel your strongest distance is the marathon like me, 5ks don't half hurt. Even within a quarter of a mile, you start thinking that there's no way you can keep this up. The first k ticked by in 3:04.5, and then the second one I ran in 3:03.1. By this time I was really starting to hurt and as I approached the turn around point (you literally have to do a 180 and run around a marshall at 2.5k and run back the way you've come) I did start to lose focus with a 3:12.2 k. By this time I wasn't looking at the watch, there was no point anyway, it was just about digging in. Then the fourth k came and again I struggled, with a 3:13.1 but now it was head down, I could literally smell the finish! I did notice probably halfway through that last k that my form had gone a little and I was slumped a touch forward. I told myself to stand up and as I did I felt my strength come back and it really helped me pull back my pace finishing with a 3:01.5! So I finished with 15:34 and with slightly more sensible pacing, and a stronger mind I should have gone under 15:30 but I am not disappointed as it was such a huge PB and I have not focused on these shorter distances whatsoever so I wonder what I might be able to do with a period of specific focus on them....

Then on to Sunday where I did my last longish run before London. An 18 miler around Harrogate as I was back 'oop North' for Easter visiting my Mum and her Partner and then to my Dad and Step-Mum's who were celebrating their silver wedding anniversary. It was a brilliant weekend and great to see everyone and I promise I tried my hardest not to indulge too much....