M 6.06 miles recovery (7:20mm avge)
T 8.11 miles general aerobic with 8X 95m strides (6:47mm avge)
W 13.2 miles progressive (6:56mm avge)
T 6.18 miles recovery (7:23mm avge)
F 11.04 miles progressive (6:42mm avge)
S 6.06 miles recovery (7:27mm avge)
S 17.25 miles, including 8miles at 5:54mm (6:34mm avge)
Total 67.9 miles (6:54mm avge)
So week two of my training for London is in the bag. It started off as an easy week and finished with a very hard long run. Tuesday's run was an interesting one as it included 8x95metre strides and I haven't really done these too many times in the past! The purpose of them is to get the legs turning over quickly so that running at slower paces feels easier and more natural. In a way they are training you to run more economically which is obviously a big benefit over 26.2 miles. Anyway, I think I actually did them a little too hard and perhaps wasn't in control of them as I should be. I felt like Phoebe from friends when she sprints off through Central Park so something to work on there definitely.
Another thing that I have done this week is introduced some flexibility and core training. I find this stuff so incredibly boring but it is pretty much recommended by anyone that knows anything so I'm prepared to put some effort in to this. In fact its pretty much my only New Year's resolution to do more of this stuff because it could end up being the difference of a good and bad day at the office. I'm also going to introduce some weight training too to build strength but I will only do this a couple of times a week.
Friday's run was really good and I felt very strong moving through the gears as the effort increased over the duration of the run.
And so to today's run - the one that I was dreading all week but also looking forward to most in a perverse kind of way. It was just over 17miles with 8 at Marathon Pace (I tend to run these to effort rather than a predetermined pace) - a fairly brutal start to the new year! I did the MP bit after a 7.3 mile warm up and then a couple of miles to finish off. It was very windy in Orpington today and it was blowing from the south west which is not kind given the section of c2 mile road I do my MP bits on. It is slightly downhill from south west to north east which meant that every time I was running south west not only was I running slightly uphill but had a gale to fight against too. As you can see from the embedded link below it made the splits a bit interesting! It was a very hard run, and my MP was about 5:54 per mile which interestingly is just over what I averaged at London last year but if I'm brutally honest, I was working harder than marathon effort especially in the last couple of miles. Still it's in the bag and will have done a lot of good although I would have hoped it would be a touch quicker, even this early in the build up.
Finally, to anyone that reads this... there maybe a couple of people(!) - Happy New Year and do feel free to post any comments or questions.
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