Week 13 of 20 weeks to Sub 2:20?

M 13 miles (6:36mm), 6 miles (7:11mm)

T 8.5 miles (6:52mm), 4 miles (7:10mm)

W 16 miles including 8X1M (1/2M float at c6:40s) (5:53mm), 6 miles (7:14mm)

T 10 miles (6:50mm), 6 miles (7:14mm)

F 9 miles (6:58mm), 5 miles (7:18mm)

S 20 miles including 15 miles at 5:41mm (6:01mm)
S 10.5 miles (6:21mm)

Total 116 miles (6:36mm)

Weight 142.5 lbs

Body fat 10.5%
Aerobic efficiency 964 beats per mile

Quite a chunky week this week with two big sessions of 8X1M on the Wednesday and then a long progressive tempo run as my long run on Saturday.

Firstly the Wednesday session which I was looking forward to as Mike and I had discussed it was worthwhile trying to keep in touch with some of my speedier running during this specific phase and this session would allow me to do that. The aim was to run the miles at about 5:10 pace for the first 6 and then pick the last two up if I could! This was made more difficult by the fact that the recoveries were more of a float steady run than a true jog shuffle type recovery! They ended up being about 6:40 pace so still reasonably nippy, in fact a touch quicker than most of my other general mileage throughout the week.. The miles went well and I was pretty consistent only really struggling on the last one, but even so it was still pretty quick for me given the combined volume and intensity of the session. The miles averaged 5:06 pace, which should be roughly my theoretical 10k pace. Shame I’ve not yet run a 10k that fast! I also actually need that to be closer to my theoretical half marathon pace for 5:20 as a marathon pace to be at all realistic. We can all dream….

The next session had originally been planned to run as a solid tempo run within a 20 miler of 15-20s per mile slower than MP. But Mike decided it’d be ‘fun’ to try and do it progressively;  so increasing the pace each five mile block. I started at 5:48s and I was already feeling it if I’m honest, the legs were quite tired and I could also feel my pelvis and glute issues again. The next five miles I increased the pace to 5:34s and I was starting to grow in confidence that I may be able to go quicker still in the last five mile section. I was wrong. Despite my best efforts I just couldn’t get the legs to turn over quickly enough. Aerobically I was quite comfortable and the HR data suggests the engine wasn’t under much strain, it was just a problem with the wheels! Even though the pace was really drifting I held it together to average 5:41 meaning the whole 15 mile tempo effort also averaged 5:41 which is still within c20s of goal marathon pace. This must still go down as a very good workout and as Mike reminds me this has such relevance to the marathon as it is so specific. The way my legs felt the last couple of miles I have to agree with him, it did feel like those last few miles of the marathon when you feel like you’re sprinting but really you’re starting to tread in treacle… It is intended to get another of these longer tempo type runs in before Berlin.  I then did a decent steady 10 miler on Sunday to round the week off at 116 miles there or thereabouts which was another pleasing step in the right direction.

My weight doesn’t seem to be budging for some reason and I could do with getting leaner as race day approaches and I am sure if I keep doing what I do it will gradually drop off with the heavy sessions and mileage. Aerobic efficiency has improved very marginally this week so not really much change over the last three weeks for some reason but it is still at a decent level.

Reflecting on this week in isolation I am really chuffed as I got a lot of miles in, two pretty monster sessions and all this whilst on a week’s holiday from work doing touristy things around Yorkshire so spent a lot of time on my feet outside of running too which I wouldn’t ordinarily do. Maybe the odd additional holiday treat I have been having (fish and chips, pizza, the odd pint with my mate Adam who was visiting from Poland) may have something to do with the static weight situation. I am slightly concerned to see the return of my injury issues but luckily it is not stopping me from training, it’s just pretty damn uncomfortable most of the time! I will continue to see the physio and do the work she suggests to try and correct my issues. 

Introducing Adam to a pint of Leeds Best. He liked it. So did I!

As a whole I am now seven weeks away from race day (well six and a half if you excuse the tardiness of publication of the blog!) and I am generally pleased with how things are going. It is not perfect but things could be far worse. I am running much better than I was a few weeks ago and I am gaining in confidence. Sub 2:20 still seems a long way off right now but that’s no bad thing. I know I can peak well when it matters and of course I will run the hardest I can on the day and take whatever result comes from that. But there’s a tonne of work to be done before then and I’m looking forward to every minute of it.