M 12 miles (6:37mm), 4 miles (7:10mm)
T 12.5 miles (6:30mm), 5.5 miles (7:13mm)
W 15 miles including 20 mins, 4X3mins, 20 mins (5:55mm), 5 miles (7:08mm)
T 11 miles (6:27mm), 6 miles (7:03mm)
F 8.5 miles (6:41mm), 5.5 miles (7:04mm)
S 24 miles steady long run (6:28mm)
S 12 miles (6:21mm), 5 miles (7:06mm)
Total - 127.3 miles (6:36mm)
Aerobic Efficiency 973 beats per mile average
Average Weight 143.5 Lbs
So my winter didn't quite go as planned! I basically got a bit lazy and was suffering quite severe blues after the Yorkshire Marathon. I managed to put on over a stone in weight and arrived in January in a bit of a mess from a fitness perspective. Luckily, I had relocated my mojo big time and was really ready to crack on. Which I did. Not right away but on the 6th January as I had a old friend's stag do to attend the first week of January and that was always going to be a touch boozy with limited exercise on the agenda! The big target for spring is London marathon so the past few weeks I have been trying to get some consistency together with some decent mileage. I frequented the club a few times through February to get a bit of intensity back and thankfully the fitness started coming back quick quickly, especially as the weight started to drop off. I did have a cold for a couple of weeks a short while ago which did interrupt training for a few days but nothing major and soon got back to things.
So I found myself 8 weeks out in actually pretty good shape. Not marathon fit and not as lean as I need to be but probably in a better place than I was at the same point out from Yorkshire Marathon.
This week was the second of three high mileage weeks before I cut back for the Wilmslow half marathon and I think, I haven't checked but I think it was my highest mileage week ever at 127.7. Generally I have just tried to add a mile on here or there to try and boost the mileage from last campaign whilst still following Steve Way's magic marathon sessions.
This weeks was 20 mins, 4X3mins, 20 mins with the goal of the 20 minute efforts to be somewhere around MP. Although MP is a bit of an unknown quantity at the moment and the effort almost certainly felt above that the pace came in quicker than the corresponding workout last build-up. Only marginally but I'll take it and for pretty much exactly the same HR. the 3 minute efforts were a bit slower on average than last time. This could have been down to a couple of reasons; it was pretty blustery and also maybe just the shock of running at that sort of pace was quite a lot at this stage of things! Even so they were pretty nippy for me and running them hard means the second 20 minute effort is run on tireder legs which is great for the specificity factor of the marathon.
Other than that I had a 24 mile long run which was a bit of a grind really. I (or at least my legs) didn't enjoy it too much at all but aerobically I was very strong.
On the aerobic efficiency aspect that I tracked last time I am in a good position with well under 1000 beats per mile average across the week which considering that first week was over 1200 is quite good indeed.
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