Week 13: 12th - 18th March 2012

M AM 6.24 miles recovery (7:09mm avge), PM 4.09 miles recovery (7:09mm avge)
T 12.2 miles, including 6X1000m VO2Max Intervals (6:07mm avge)
W 15.17 miles progressive (6:12mm avge)
T AM 6.01 miles recovery (7:14mm avge), PM 4 miles recovery (7:00mm avge)
F 12.22 miles progressive (6:04mm avge)
S 7.15 miles recovery (7:04mm avge)
S 20.8 miles including 14 miles @ 5:33mm (5:54mm avge)

Total 87.88 miles (6:23mm avge)

So this week was all about the miles again whilst incorporating a couple of tasty looking sessions.

I had started the week feeling fairly tired after last weeks big 24 miler so it was a nice surprise to have a very successful session on Tuesday morning. I did a few miles to warm up  and then did 6X1000m intervals with 2:00 jog recoveries. I started off a little slower as I have been guilty of hitting the first interval a little too hard and then struggling through the session a bit. So it was pleasing that the splits for the reps came out at 3:06, 3:03, 3:03, 3:01, 3:01, 3:02 which is an average of 4:52 per mile, an indication of my theoretical 5k pace. It really would be nice to hit a 5k in around 15:10 but I am somewhat sceptical about whether I could keep that intensity up for that long. I am after all a bit of a diesel engine. Maybe I'll see if I can do one before London!

Wednesday was a run into work and although I felt like I was taking it relatively easy I hit a nice average pace of 6:12 per mile although the legs were certainly tired after the previous days intervals.

I had Friday off work as we have had my brother-in-law to stay so I had to take him back to the airport for his trip back to Poland. It was nice when we got back to see that the Postman had a nice delivery for me, my new racing shoes for London! Naturally I went out for my 12 miler in them and I have to say the trainers were brilliant. I had a really good run and towards the end was hitting around 2:30 marathon pace with ease and my heart rate way below marathon effort.

It was then all about the mammoth Sunday long run 20 miles with 14 at marathon pace. Like last time I did this session at Dulwich Park as it's nice and flat. The weather today was perfect for it, nice and cool lovely sunny day with only a bit of breeze. I guess I wont be that lucky on marathon day but I would be more than happy with the pace I managed to hit for the marathon pace section. After a 5 and a bit mile warm up I met up with Chris Minns and we planned to head off together at 5:40s. After a fast first mile with both of us running side by side, selfishly I struggled to slow down and gradually pulled away from Chris. So then it was a long lonely run but thankfully it went brilliantly with all miles being ticked off very comfortably. I went through the 'half' distance in 72:40 so another unofficial PB and all splits were between 5:36 and 5:29. Heart rate stayed relatively low and didn't even trouble the average of 180 beats per minute I managed at London last year, averaging just 173bpm in this session. I was tempted to go up to 15 but sometimes it's best just to bag what has been asked for on the schedule and avoid risking over reaching. I want to get to London fresh as a daisy with my legs ready to run hard for just under two and a half hours, this session gives me every confidence I can.

This week is a slight reduction in miles as I taper slightly for a 10k race next Saturday. This will be a close to all out attempt too and I'm hopeful if the weather is kind and all goes well I may trouble sub 32. Then there is only one more big week before tapering down gradually over three weeks to race day. I'm getting excited.