M 10.5 miles (6:28mm), 6 miles (6:59mm)
T 8.5 miles (6:42mm), 6 miles (6:57mm)
W 17.5 miles including 24, 18, 12, 6, 3 mins (all off 3mins rec) (5:43mm), 5 miles (7:01mm)
T 8.5 miles (6:21mm), 6 miles (6:56mm)
F 6 miles (6:56mm)
S 5 miles (6:49mm)
S 17.5 miles including Wilmslow Half Marathon 10th place & 69:05 PB (5:16mm)
Total - 91.2 miles (6:21mm)
Aerobic Efficiency 939 beats per mile average
Average Weight 142.5 Lbs
The aim for this week was to cut back a bit on the miles, try and freshen up a bit for my half marathon this weekend but still get in a big marathon specific workout on Wednesday. All in all it went to plan thankfully.
The session on Wednesday was a big one again with 24 mins, 18 mins, 12 mins, 6 mins, 3 mins off 3 mins recoveries with the aim of starting at Marathon Pace and gradually getting quicker. I near enough managed it although I feel I probably did the first couple of efforts a touch too quick which meant I struggled with the final three efforts and it wasn't quite perfect. However I covered just over 12 miles in total during the 63 minutes worth of effort so around 5:14 per mile within the 17.5 mile run. The faster bits weren't quite as quick as last time out but the marathon bit felt more comfortable for about 8 secs per mile quicker.
After this big session I wanted to taper rather quickly to try and get some freshness in the legs for a PB attempt at Wilmslow Half Marathon. I had heard that it is a decent course for a PB and it usually gets some top quality athletes so I was hoping I wouldn't be too lonely! In honesty I felt like I had a decent chance of getting somewhere around 68:30 and if my legs were completely fresh maybe dipping under 68. In hindsight those were both pretty lofty goals given the miles of recent weeks but I cant really complain with the result (I ended up with 69:05 - a 21 second PB) because I will have got a great training stimulus from it and although feeling aerobically very comfortable, the legs really just weren't up for the challenge the second half of the race. The second half is quite a bit more testing than the first (in fact I went through 10k in a PB of 31:55!) but I just seemed to lack any sharpness at all and found it very difficult to push myself as hard as I know I can in a half. My HR averaged 180 beats per minute for the race which is a good 3 beats per minute off what it averaged at my last half marathon PB pre-Yorkshire Marathon and this really supports the thought that the engine is in good shape, I just needed a fresher set of wheels! I managed to finished 10th in a decent field so that was pleasing not one person went passed me, with me moving up from 14th to 10th during the second half of the race.
Bearing in mind my half today and the big session on Wednesday that's around 25 miles run this week at an average of 5:15mm so a decent chunk of quality.
Weight has pretty much remained static this week but I have eaten like a horse today, celebrating my Mother in Laws birthday at Gusto in Didsbury. I need to ensure I don't lose my focus with my diet over the next few days to make sure I don't over eat too much at this stage. I still have about 3 possibly 4 Lbs to lose before marathon day. Its certainly achievable but not if I let my rampant appetite win!
Aerobic efficiency has dropped again to the same level as it was the week before Yorkshire Marathon, so I'm pretty much where I need to be from an aerobic perspective, maybe if I can improve it yet further a decent PB will be on the cards.
The aim for this coming week is mainly to run easy as I look to recover from this hard effort but with one eye on the Northern Road Relays next Saturday where I will probably have a short leg. It'll then be two big weeks to really get that last bit of hard work in before the big day!
A great interesting read Jason and good luck with. The Marathon which I assume is London.
ReplyDeleteIs your last big run two weeks prior ? And was that your last half before the race ? I think the road relays will continue the themes well and be great prep. I personally wouldn't worry about the few pounds to lose providing your are happy with form and eating well and balanced and not over the top as you say. Best of luck
Hi Graeme, thank you very much for commenting. I remember you taking me in a sprint finish at the Kent XC champs a few years ago. No shame in losing to a man of your calibre though! :-)
DeleteYes I'll be doing a long run a couple of weeks (prob 22miles) out but my longest will be next weekend so three weeks out and will probably be around 28 miles. I like the over distance, gives me real confidence for the day!
Yes just the road relays to go race wise now and it's been confirmed I have a short leg so that'll be a good short sharp shock to the legs.
I know what you mean about weight but if I'm honest I do struggle with food a bit and can easily put on weight so it is something I need to monitor quite closely. Whilst I wouldn’t be too fussed if I remained at this weight I think I can fairly easily drop a couple of pounds if I'm sensible and I raced very well at that weight at my last marathon, hence trying to replicate that as much as possible.
Hope you are still enjoying your running.
This comment has been removed by the author.
ReplyDelete