Scotiabank Toronto Marathon 2016 - Five weeks to go

M 7.5 miles HA (7:20mm), 5 miles (7:44mm)
T 9 miles HA (7:03mm)
W 10.5 miles including 10X1min(60s) + 10 min Tempo (6:12mm)
T 9 miles HA (7:07mm)
F 5 miles HA (7:27mm))
S 3.5 miles (7:14mm)
S 19 miles including Vale of York Half Marathon

Total 69 miles (6:42mm)
Aerobic efficiency 972 beats per mile
Weight 139.2lbs Vs 139.9lbs last week
Body Fat 9.43% (13.13lbs) Vs 9.7% (13.57lbs) last week
Lean Body Mass 86.03% (119.76lbs) Vs 85.7% (119.88lbs) last week
Water 66.4% (92.43lbs) Vs 65.86% (92.12lbs) last week


The main focus this week was Sunday's race at the Vale of York half Marathon where I have been confident of a PB given recent training. So with that in mind it was important to scale the training right back and I only ran singles from Tuesday onwards. Wednesday I did a bit of a sharpening session which was 10X1min hard with 60 seconds jog recovery followed by 10 minutes at around half marathon effort. I did the session first thing in the morning but it was already 20 degrees and over 90% humidity so very sticky indeed and I certainly felt it during the session. Because of this it was interesting to see that the heart rate was higher than it has been of late, probably partly due to the humidity but also as I was starting to freshen up ahead of the weekend so there was probably a bit more adrenaline freely flowing! The minute efforts came in at 4:41mm average and the 10 minute effort came in at 5:12mm. If I could run the half at 5:12 per mile pace then it would mean a big PB and mean that my training was all on track. That said the tempo still felt quite hard, but then half marathon pace always does for me in training. I was also hoping it would be slightly less humid by the weekend, which could have another positive.

I didn't weigh myself from Thursday as I didn't want the scales to scare my incredibly fragile mind! Given the reduction in mileage one always tends to feel a little lardier. I actually felt really tired Thursday evening, Friday and all day Saturday. I convinced myself that it was because my body was preparing for what was coming. But it was quite unusual because I normally go the other way, I cant sleep and I'm hyper. All I wanted to do was sleep. It did make me consider whether I may be coming down with something but I felt OK, just a bit wiped out. The 'aerobic efficiency' had been a bit down too so again it was slightly concerning but I tried not to let it bother me too much as I was till very much looking forward to racing.

I had had a bit of banter with Dave Archer before the race as he was using it as a final tempo session before Berlin and I kept trying to tempt him into racing otherwise there was a risk it would be a lonely race for me. My plan was pretty simple. Go out hard and try and hold on! With a count down from five we were expecting a nice big hooter to send us on our way. Unfortunately we were greeted with what can only be classed as a great let down as the foghorn failed to work. As we all set off, the starter retrospectively shouted 'go' much to the humour of everyone.

 

Chuckling at the start. Photo credit: @alcphotosleeds

 

Dave Archer finding it amusing at the suicidal pace I was setting. Photo credit: @alcphotosleeds

In hindsight I went out a little too quick covering the first two miles in about 10:12. A pace not dissimilar to what I was racing 5ks at earlier in the summer! That said it felt fine at the time but quickly I was starting to realise that the pace was too quick and so tried to get back into a more sensible rhythm. To an extent I had already done a bit of damage to my race but I knew I was still strong enough to run well for a PB as long as I kept my head.

About four miles in. Photo credit @alsphotosleeds

Cooling me sen darn :-)

I decided that I would use this race to test a gel again and make sure I could tolerate it without getting a stitch, like had happened at Berlin. I had a Science in Sport one which I know I have coped with well in the past and I was pleased to say that I didn't experience any gut discomfort so will ensure I use these in the race in Toronto.

As the race progressed I knew that I was well on target for a PB but to be honest my legs were starting to tire and with no-one to race with I have to say I was probably a bit soft and didn't quite give it everything. The picture below would perhaps suggest otherwise, but I am quite good at gurning towards the end of races!

I ended up finishing in 68:55, so a PB by 10 seconds which I am delighted with, especially as I feel there was almost certainly more to give. Although it was a bit slower than I wanted, coming out with a PB in what was essentially a time trial without 'going to the well' with five weeks to go should give me great confidence. Given my conversion, it may actually end up not being too far away form eventual marathon pace so all looking good for a sub 2:20 attempt.


It was nice to see Dave come over the finish line in second place a couple of minutes later looking fresh as a daisy following his tempo run.

Proud Yorkshiremen

For anyone that reads my blog that is looking for a quick half marathon in September, I urge you to enter this one. It is hard to think that there can be any quicker course in the UK. It would be great to see a real top quality field assembled in the years to come as it is a dead cert PB course.

Following the race, my legs feel ok and to be honest don't really feel like they've raced particularly hard. This again is a very positive sign as the last two PBs I have done at the half (Wilmslow in 2015 and this race two years ago) my legs were in complete bits. I took the opportunity to have my last 'cheat day' before Toronto and ate quite a bit of unhealthy stuff and treated myself to a few ales. I shall now be eating as healthily as can be and avoiding booze to ensure I am in the best possible shape. I only have five weeks to go now and it's time for the final push.