T 10 miles (6:38mm), 6.5miles with some hill sprints(7:13mm)
W 15 miles (6:30mm)
T 10.5 miles (6:44mm), 5 miles (7:21mm)
F 8 miles (7:12mm)
S 9 miles (6:43mm)
S 20 miles including 16 miles at 94% MP
Total 102 miles (6:38mm)
Aerobic efficiency 957 beats per mile
After a down week (78 miles in singles, 6:27mm avge) following the Great Yorkshire Run this was the first week of the marathon specific phase. Nothing hugely interesting to report other than I was keen to get the miles back to a decent level with more doubles as well as including a decent length tempo run. As I have mentioned before I'm taking a very slightly different approach this time, using a bit more of Renato Canova's terminology and approach. So most runs were 'moderate' (6:55mm-6:20mm) or 'easy' (8:00mm-6:55mm) and then the session this week was 20 miles including 16 miles at 94% of current Marathon PB pace, so 16 miles at 5:46pace. This was a good first real hard run in the specific phase, but to be honest it felt a lot closer to 100% of MP! I will blog shortly how I recovered from that but during the run it was tough. Keeping a sustained effort for so long was something I haven't done for what seems like ages and I certainly had to concentrate a bit in the second half of the run!
Canova seems to recommend quite a few fast long runs (88-95% of current marathon PB pace) as well as sessions including running faster than MP. Much like the Steve Way style sandwich sessions that I have done in the past. So I shall continue to do these but rather than do slower over distance as I have done in the past, I will probably top out at 24 miles as a long run in training. I'll also include occasional hill sprints and strides to keep the legs turning over.
We have been on holiday for a couple of weeks in Poland so there's pros and cons to that from a training perspective; I got to explore lots of beautiful places, I also managed to get lost a couple of times but also it's a little tricky to be fully focused on the training when I'm relaxing with my family and doing holiday stuff!
Selfie central :-)
There's also the added difficulty of Polish cuisine, which quite frankly is amazing and very hard to say no to! I don't think I did too badly on that front though but have yet to weigh myself since returning - I'll save that for a few days. Now I am back though it should be slightly easier to monitor my diet a bit more closely and make sure I make the sensible choices as I look to get down to race weight. Of course I didn't take my scales on holiday with me either which might have been helpful in maintaining a bit of discipline as well as ensuring we hadn't over-packed our hold baggage for the return flight :-) With being on holiday I haven't done any heat acclimatisation runs so will be keen to get back to that once in my routine. To be honest I just felt like enjoying my running while I was on my break rather than getting in such a regular sweatfest!
All in all then a pleasing first week of the specific phase; I was keen to be back over 100 miles even if to just satisfy my OCD tendencies. Next week will include a build in the mileage and a sandwich session.
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