Week 12 of 20 weeks to Sub 2:20?

M 11 miles (6:53mm), 6 miles (7:13mm)

T 8 miles (7:07mm), 4 miles (7:21mm)

W 15 miles including 4X15mins (5:47mm), 4 miles (7:19mm)

T10 miles (6:49mm), 6 miles (7:20mm)

F 9 miles (6:48mm), 5 miles (7:18mm)

S 24 miles (6:24mm)
S Rest

Total 104 miles (6:43mm)

Weight 142.3 lbs

Body fat 10.5%
Aerobic efficiency 966 beats per mile

This week I decided that I was going to go cold turkey on caffeine. Bad idea! And I wasn't successful at all! My friend and fellow runner Jamil Parapia had recommended at least cutting down as it could potentially help me get leaner. Something to do with cortisol levels and the timing of the caffeine intake. Anyway Monday seemed to go OK although my head did start to throb a little bit in the afternoon. By 20:30 I was crawling into my bed absolutely exhausted. I thought I was coming down with a horrid cold, little did I realise at the time what I was experienced was sever caffeine withdrawal. I didn't think I even drank much generally; three maybe four cups a day. I awoke after sleeping for near enough 10 hours feeling dreadful, but went out for my run regardless which was just awful. My muscles were so stiff, I was completely bunged up, massive headache.  I was convinced I was coming down with the lurgy just as my proper training was about to begin. Damn! I then had a physio appointment and the phsyio was doing the usual manipulation on the pelvis area and she told me she had straightened me out quite a bit. To be honest I did feel somewhat less crooked but the proof would be in the pudding on my next session which was scheduled for Wednesday morning. To be honest I didn't know whether I was going to be in good enough shape to do it! As Tuesday wore on it did start to dawn on me that I may be suffering from my lack of tea/coffee intake and so I looked up common withdrawal symptoms on the internet and all became clear. I went straight to the kettle and had a good cup of Yorkshire Gold. 15 minutes later, I felt fine! It was a good job I realised this as I had to drive to Luton Airport and back to pick up my Brother-in-Law who was visiting from Poland. Not sure I'd have made it without caffeine.

Then onto the Wednesday session. One always has a bit of trepidation as the big marathon sessions start. This was to be 4X15minutes with 3 minutes recovery and Mike Baxter had suggested I start them at the same pace that I did the session pre-London and then pick up the last two if I could. Well, the sessions went really well. the first 15 minutes was at 5:25, second at 5:23, third at 5:21 and fourth at 5:18. In the session pre-London I averaged about 5:25s for these so a significant improvement. Although to be fair the last one maybe a little flattering as I had to head home(so marginally downhill!) as could feel the onset of tummy troubles and as my tempo loop is in a residential area, I didn't fancy having to pop for an Al-fresco! I cant emphasise enough how much confidence this session gave me. I was running freely probably for the first time in months and the physio has most definitely corrected something, hopefully it'll stay that way. It is also worth pointing out that to break 2:20 for the marathon I will have to average 5:20.6 or quicker per mile so this was encouraging. Not sure I can say it felt like race day marathon pace just yet though!

The rest of the week went well, a couple of easy days before a decent steady 24 miler on Saturday. This did feel really comfortable. I am making sure my days between sessions and long runs are sensibly easy to ensure I am recovering appropriately and not overreaching. In hindsight although it all ended up OK in the end at London I do think my pace on my easy days meant I was hitting sessions a little more tired than I should be. As a result I didn't get the absolute best out of most of them.

I missed a planned run on Sunday but this was no bad thing really. We had more visitors arriving late on Saturday night for my Daughter's baptism on Sunday and so with a very full house I decided it was pretty futile going out early and had an extra 45 minutes sleep instead.  The legs would have been happy to but I was pretty shattered so it was a sensible decision. Still happy to get my first 100mile+ week in of the campaign though. It all feels like it's going in the right direction. Fingers crossed it continues to.

Weight and aerobic efficiency has been pretty much static this week as last which is fine although I hope to see some improvements over the coming weeks as race day approaches. Other than being off work this week and doing Yorkshire touristy stuff I don't think I have too many social events to go to between now and Berlin so hopefully I'll be able to get on top of my diet a bit more. Last weekend a little too many pies and cakes were consumed!