M 6.19 miles recovery (7:21mm avge)
T 10.11 miles general aerobic, with 10 X 100m strides (6:42mm avge)
W 15.22 miles progressive (6:28mm avge)
T 6.03 miles recovery (7:22mm avge)
F 12.26 miles progressive (6:33mm avge)
S 6.18 miles recovery (7:16mm avge)
S 20.09 miles progressive (6:32mm avge)
Total 76.15 miles (6:44mm avge)
This week seems to have been a bit of a consolidation week if I'm honest, whilst marginally increasing the miles of previous weeks there hasn't been any particularly tough sessions. This week did include the first 20 mile run which I was most concerned about given the progressive nature of how they are supposed to be done.
So it's a little difficult to talk about the three key runs this week when they've all been much of a muchness but even so I'll do my best. Tuesday's run with the strides was a good indicator that I can run quickly! The strides were all around 15/16 seconds which means they were roughly 4:20mm on average which is pretty nippy. They also felt much better and in control than last time. Felt really good to be striding out and holding good form.
Wednesday's progressive run to work was really enjoyable and another indicator that the previous two weeks training was starting to bed in. I gradually moved through the gears, ending with around 4 miles at 6:05mm for a 6:28mm avge across the whole of the run. Very pleasing. It's also quite nice to arrive at work feeling rather smug that you've already achieved something for the day. The looks on colleague's faces when I tell them that I've just run from home is a pleasant indication that they have a silent respect for my running (or is it disbelief and they're actually concerned for my mental state!?!?).
And so to today's run which was the first 20. I wasn't too worried about it, I've lost count of the amount of 20's I've done in the past it's just that it was to be at a pace that was quicker than I normally do them. I am usually one for sitting in my armchair while I plod out 7:30mms feeling very comfortable and just getting the miles in the legs. Following the P&D schedule essentially calls for you to run them progressively, starting slowly and then moving through the gears to finish with the last few miles at c10% below marathon pace/effort. So off I went and did my favourite road 20 mile route which is not without it's bumps. You can see more detail on the embedded link below but in a nutshell the first 5 miles averaged 7:02mm (73%HRMax), second five miles averaged 6:38mm (77%HRMax), third five miles averaged 6:22mm (79%HRMax), final five miles averaged 6:07mm (83.4%HRMax). So judging by the last split it's currently indicating a marathon pace of roughly 5:34mm as I typically race a marathon at an average of 87.3%HRMax. Marathon racing is never that simple though and conditions were perfect for running this morning (very cold, dry and still)but I can be very positive that it was a strong training run and I finished feeling there was a lot more in the tank, which is great. I'll also get to test what current marathon pace is in next Sunday's long run as the schedule calls for 18 miles with 10 miles at Marathon Pace
I'm also pleased to report I did three decent stretching and flexibility sessions this week as well as a couple of core strength workouts and plan to do another this afternoon.
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