T 14 miles including 20 mins, 4X3mins, 15 mins (6:18mm)
W 6 miles (7:30mm), 10 miles (6:35mm)
T 9 miles HA (6:50mm), 5 miles (7:48mm)
F 11 miles (6:39mm), 4 miles (7:15mm)
S 6 miles (7:47mm)
S 20 miles including 17 Progressive (5:50mm)
Total 101 miles (6:46mm)
Aerobic efficiency 1009 Vs 1090 beats per mile
Weight 146.5lbs Vs 147.6lbs
Body Fat 12.18% (17.85lbs) Vs 12.92% (19.06lbs)
Lean Body Mass 83.37% (122.43lbs) Vs 82.72% (122.07lbs)
Water 62.42% (91.44lbs) Vs 61.5% (90.7%)
I had been hoping to build on the mileage a bit this week but as it turned out I did exactly the same as last week. I felt pretty smoked on Saturday so just did an easy 6 to make sure I could give my Sunday run a decent effort. Mike kindly reminded me that last week I was a bit of an idiot trying to do two hard days with only one easy day between. It could well have been that that was finally catching up with me!
A shorter Vlog this week
As I mentioned on last weeks Vlog I wanted to do the same Marathon Session as I had done on the Treadmill last week, but this time on the road to get a gauge of where my fitness is. I did this on Tuesday so three days after my long run. It went OK with the first 20 minutes coming in at 5:38 per mile. I then probably did the efforts a touch too hard averaging around 5:10 per mile. It was then on to the final 20 minutes at marathon effort but I quickly realised that I could bitten off more than I could chew and I started to slow so cut that short at 15 minutes. Mike often reminds me how important it is to not dig yourself a hole so on reflection I'm actually quite proud of myself for being sensible on (at least) two occasions this week when it may have been easier to take heed of my obsessiveness and grind the sessions out!
This week also saw the re-introduction of some Heat Acclimation runs and I will continue to do a couple of these a week. I was a proper sweaty mess after the first attempt!
Aerobic efficiency has taken a big leap forward to 1009 beats per mile with a few runs coming in at sub 1000 beats per mile. This is a good indicator for me that I am starting to show some signs of fitness. It's all down to consistency and the past few weeks of just getting out there and getting it done goes a long way to bringing this number down.
I have also dropped a bit of weight and over a pound in body fat so need to keep up with that as I am still rather lardy. If I can run well when lardy, I should fly when I'm actually at race weight so maybe there is a benefit to training quite chunky in the short term?!?!
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