Week 14
36 miles
A week of deviating from the plan (work commitments) but still managed some quality sessions. Mentally fighting whether this Sunday's run will be the last 20 miler before the race, still not decided.
Marathon pack came as well this week and started raising some decent money for Bliss, the premature baby charity, so no way back … No real niggles too so far, touch wood.
Tuesday 24th March
7.33m @ 7.28 p/m
54 minutes
Canals and Star City
Missed BVH as was on a work trip to Huddersfield Town FC and Rugby League club yesterday, and didn't get back in time, so eager not to miss out on a run after work. Jack wasn't around so, on a pleasant spring like evening, it was a quick dash down to the canals and around the Spaghetti Junction / Star City loop. Usual dodgy characters out in force, but thankfully no problems. Was feeling really good. Went out expecting a plod, but a decent tempo run at mid 7's was a real boost, with a bit of old school Soul2Soul to accompany.
Thursday 26th March
BVH - coaching
Pyramids on 5km route - 1-5-1
5.5 mile session - reps at 6.30- 700 p/m
It was my turn to coach this evening so kept it really simple; working hard on the 5km route for a progressively longer 1 to 5 mins pyramid session and then back down to 1 minute, covering the loop 3 times. There's a tough gradient so not the easiest, but felt strong running with Andy and Laura. Could be the last of the dark evening sessions for a while …
Saturday 28th March
Saucony Midlands Road Relays - Sutton Park
3.14 m @ 6.30 p/m
20.23
Club 33rd/55
Great to be back in Club Competition - the ever favourite 12 stage road relays; some long, some short. This really is a tough event, it's these competitions that makes you realise just how many strong club runners there are. I was running one of the later stages for the A team (they had a few injuries, normally I would be down the order!), starting at around 3.30 on a day that had been very wet, and was still windy - not exactly great conditions. There was quite a gathering, a lot of teams from as far as Bath and East Midlands, a good atmosphere and it's all taken very seriously!
The course has changed as well, adding an extra loop at the start to only accentuate the drag effect, as the leg just seems to always be on an upwards gradient. The running Esher equivalent! Anyhow, taking over from a speedy Rich Bayliss I thought I'd try and conserve something once the climbs had gone, but after a couple of guys went passed me (it transpired they were actually lapping us!) I worked on the basis that I would battle with anyone who was running the same leg and try and hold position. It was a tough hold up to the heath but then a more relaxed final mile before an almighty sprint up a shortened Cardiac Hill, blowing out of my proverbial. Good to really extend the legs
The cake was great afterwards, but this and walking Delilah 3 miles earlier, took it out of me for the rest of the day. Pleased with 20.23 and running the same times as Dan Wilson and Andy Hoole was decent, as they are usually a little quicker. Think I will definitely have a little focus on some quicker running after the marathon and sharpening up - the appeal of more marathon running later in the year is definitely becoming less appealing, the more I'm running.
Sunday 29th March
20 miles @ 8.25 p/m
2hrs 48 mins
Long canal loops
A decent long run enjoying the longer evening light, as the clocks went forward this morning. Sian was away so on rugby duty this boring, another chance to take Delilah walking too! Meant I had to protract the long run. 18 miles was down on the schedule but aware that I haven't done a 20 for a while, so with the intention of taking it very easy, on a damp, blustery afternoon, I headed down on the Harborne Walkway and Edbaston Reservoir before hitting the canals and the Spaghetti junction loop again, coming back via the University. Finding it tough to run slower than 8.30's but feeling good. Had a little dip at about 16 miles, but managed to sustain it again at the end. Post run pizza and legs are definitely feeling it - a busy running weekend
Really not sure now whether this will be the last long run or one more next week. May ask for advice through the BVH website - see what others say.
Sunday 29 March 2015
Sunday 22 March 2015
Week 13
40 miles
Just a few weeks to go and feeling strong on the long run; welcoming the Spring! Strangely failing to run 'slowly' enough on the long runs, hope I'm not over-training …
Monday 16th March
5.89m @ 9 p/m
53 mins
BVH - easy recovery run
Despite of the pre-occupation of the Englishman to complain about the weather, this is actually a scarce running event - a complete drenching! Extremely wet evening but an enjoyable run, a recovery from yesterday's half marathon catching up with some of the guys. They say there's no such thing as bad weather, just bad clothing. I guess it's true! Man of the Moon route
Surprised not be hurting today. 90 minute half marathon is quick, for me, so would have expected some more aches and pains, but thankfully not to be! Think the base fitness is coming through now. Having started training in early December, it's been quite a long programme thanks to Mr Pfitzinger …
Wed 18th March
10 miles @ 8.22 p/m
1hr 23 mins
Enjoyable long run home, staying light on the canals and through Canon Hill. Fully lost in latest Marathon Talk and oblivious to the world (and miles) drifting by. Adding the Uni takes away the need to run through Industrial east City Centre, which is a good thing. No BVH tomorrow for me, Daniel's Parents Evening - first in Five Ways, so should be interesting.
Friday 20th March
Gym - speed work
6 x 800m @ 9 mph or 6.40 p/m
6 miles overall
Training on a Friday evening is always tough to see through, usually finding a last minute excuse, but after missing club night and going on Rugby Tour tomorrow, I felt I couldn't afford to miss this one. I'm keen to add at least one speed session per week all the way through the training so settled on 6, 800 metre repeats with 400 m recoveries. Powered through by the Prodigy, great music for hardcore treadmill work, I enjoyed this, although having a treadmill that broke down a couple of times was a pain!
Sunday 22nd March
18 miles @ 8.06 p/m
2hrs 25 mins
Canals
Scotney Boys came back from our rugby tour of Lincoln and Newark at about 3pm this afternoon, after having stopped off with Neil and James at KFC, for full on Zinger meals and Oreo cookie crushems. Probably not the best fuel for a long run, but it didn't seem to do any harm! It was a gorgeous afternoon, so after a quick coffee, it was time to head out the door for a bit of a child-free time and the long run, complete with shades for the first time in a long while! 17 miles were on the schedule but after last week's half marathon, I thought I'd step it up to 18 and see how it goes.
I'm having real trouble running 'slowly' enough. An odd affliction but in running to how I feel (and still consciously trying to go slowly) I seem to be hovering just over the 8 minute per mile pace, which is pretty much marathon pace, and perhaps not healthy for training. Dropped down on the Harborne Walk way and on to the canal, before taking in 4 lies on the canal towards Tipton and curiously being stopped by a lad in Smethwick asking if I would take his photo! In Smethwick! Anyhow, felt strong and then headed back into town, over to the Uni and home, the legs holding up well for the full 18 miles at a content pace. I guess it does bode well, perhaps the midweek longish run is making a difference?
4 weeks to go ….
40 miles
Just a few weeks to go and feeling strong on the long run; welcoming the Spring! Strangely failing to run 'slowly' enough on the long runs, hope I'm not over-training …
Monday 16th March
5.89m @ 9 p/m
53 mins
BVH - easy recovery run
Despite of the pre-occupation of the Englishman to complain about the weather, this is actually a scarce running event - a complete drenching! Extremely wet evening but an enjoyable run, a recovery from yesterday's half marathon catching up with some of the guys. They say there's no such thing as bad weather, just bad clothing. I guess it's true! Man of the Moon route
Surprised not be hurting today. 90 minute half marathon is quick, for me, so would have expected some more aches and pains, but thankfully not to be! Think the base fitness is coming through now. Having started training in early December, it's been quite a long programme thanks to Mr Pfitzinger …
Wed 18th March
10 miles @ 8.22 p/m
1hr 23 mins
Enjoyable long run home, staying light on the canals and through Canon Hill. Fully lost in latest Marathon Talk and oblivious to the world (and miles) drifting by. Adding the Uni takes away the need to run through Industrial east City Centre, which is a good thing. No BVH tomorrow for me, Daniel's Parents Evening - first in Five Ways, so should be interesting.
Friday 20th March
Gym - speed work
6 x 800m @ 9 mph or 6.40 p/m
6 miles overall
Training on a Friday evening is always tough to see through, usually finding a last minute excuse, but after missing club night and going on Rugby Tour tomorrow, I felt I couldn't afford to miss this one. I'm keen to add at least one speed session per week all the way through the training so settled on 6, 800 metre repeats with 400 m recoveries. Powered through by the Prodigy, great music for hardcore treadmill work, I enjoyed this, although having a treadmill that broke down a couple of times was a pain!
Sunday 22nd March
18 miles @ 8.06 p/m
2hrs 25 mins
Canals
Scotney Boys came back from our rugby tour of Lincoln and Newark at about 3pm this afternoon, after having stopped off with Neil and James at KFC, for full on Zinger meals and Oreo cookie crushems. Probably not the best fuel for a long run, but it didn't seem to do any harm! It was a gorgeous afternoon, so after a quick coffee, it was time to head out the door for a bit of a child-free time and the long run, complete with shades for the first time in a long while! 17 miles were on the schedule but after last week's half marathon, I thought I'd step it up to 18 and see how it goes.
I'm having real trouble running 'slowly' enough. An odd affliction but in running to how I feel (and still consciously trying to go slowly) I seem to be hovering just over the 8 minute per mile pace, which is pretty much marathon pace, and perhaps not healthy for training. Dropped down on the Harborne Walk way and on to the canal, before taking in 4 lies on the canal towards Tipton and curiously being stopped by a lad in Smethwick asking if I would take his photo! In Smethwick! Anyhow, felt strong and then headed back into town, over to the Uni and home, the legs holding up well for the full 18 miles at a content pace. I guess it does bode well, perhaps the midweek longish run is making a difference?
4 weeks to go ….
Sunday 15 March 2015
Week 12 - after this just 5 weeks to go!
36.7 miles (including a race pace half marathon - Silverstone)
Definitely feeling like I'm on the homeward curve now in the training, and with the confidence of a swift half marathon today I think the key will now be to keep up the volume, do a little more intensity work, but not overdo it. Having peaked too early in my past couple of Spring Marathons, I'm keen not to repeat the mistake. Silverstone threw the Advanced Marathon Plan awry this week (was scheduled for 51-55 miles), but I think the resultant benefit of doing the race will compensate for this.
Tuesday 10th March
7.32 m @ 8.31 p/m
1hr 2 mins
Canals - spaghetti junction
Enjoyed a contemplative after work evening run with Jack, and shook the 20 miler out of my system. I was hurting on Monday - the build up of lactic acid coupled with a sedentary desk job were taking their toll, so it was good to get out on a mild, pleasant evening. It was also a rarity - a new route! We headed out of town via Aston on the canals and found a great 7 mile loop around Spaghetti Junction that took us back into Digbeth. There was a heavy smell of marajuana at various junctures of the canal, and a couple of burnt out cars, but it was safe enough! Felt good on the run.
Wednesday 11th March
4.06 miles @ 8.04 p/m
32 mins
Planned to do a long run back through Cannon Hill Park but after a long day at work I just couldn't be bothered, and it was a grey murky old evening. Didn't abandon the run though; just took it very easy on the Summerfield Park route on the swift way home - great to be able to run it again in the light
Thursday 12th March
Gym - 7 miles inc. 5x800m @ 6.40 p/m
After James' parents evening, there wasn't really time to go to BVH so a speed session in the gym seemed like a reasonable option. Despite having a faulty tread-mill (that decided to reset itself on a number of occasions) it felt good to knock out 5 800's at 10km pace (9m per hour). Feeling in reasonably good shape
Saturday 14th March
5.03m @ 8.09 p/m
41 mins
An early start to set up the day. Gentle run down the Harborne walkway and it was over before it began!
Sunday 16th March
Silverstone Half Marathon
Officially 1.30.14
6.47 p/m
319th
5km splits:
1st 5km: 21.09 (6.47 p/m)
2nd 5km: 20.45 (6.44 p/m)
3rd 5km: 21.16 (6.52 p/m)
4th 5km: 21.07 (6.49 p/m)
rest: 0.88m @ 6.46 p/m
I have been looking forward to this race for a while - a new experience, having never raced on a Grand Prix circuit before! Having fuelled on Pizza Hut pizza last night (possibly not the best preparation!), it was an unusually late race start (12.00), but in respect to parking, I left at 8.30, and arrived with a couple of hours to spare. The grounds at Silverstone are extensive; the place was huge! It was a big event too, the entry list was at 10,000 people I believe, but I was pleased to bump into Simon Newman, Anthony Stewart and Kevin Oakes before the race, and join them for a warm up. The day itself was incredibly gloomy, cool (about 6 degree) and with a wind at about 10 mph, but it didn't seem to damped spirits.
It was a slightly surreal experience! Heading out into the sub 1.35 pen, it wasn't too crowded and the race track was wide. The camber on the grand prix circuit was springy, so great for running on, but getting used to trying to run a short line was difficult; after a couple of miles I'd already run about .2 miles too far! I settled into a decent rhythm while Simon, Kev and Sarah Rock sped ahead, as they were holding on to the sub 1.30 pacer. The atmosphere was great, good music at various parts of the course, and after 3 miles of snaking around the GP circuit we headed through a variety of pit lanes and took a tour of the other tracks, offices and inner and outer perimeters of Silverstone. I did my usual race break down (into 5km parts) and wasn't blowing too hard at about 1.30 pace (6.45 - 6.50's) for most of the run, although it definitely wasn't as interesting after we'd left the main track. The race seem to pass by very quickly though, and although the pacer seemed to be pulling away into the distance, I seemed to be passing a lot of guys in the latter part of the race, as we headed back on to the main track for the final few miles.
I caught up with Kevin at about mile 11, and was feeling strong. It may have been that a number of people were starting to struggle around me, but I think with all the mileage of late, it actually felt that I was running at my best towards the end of the race, despite of running into a head wind. Anyhow, feeling strong down the home strait (literally!) and ironically was running at sub 1.30 pace. Unfortunately I ended up running 13.3 miles, rather than the requisite 13.1, so touched down a fraction over 1.30. Having set a sub 1.35 goal at the start, this was great. Delighted for Simon - he ran his first sub 1.30, and both Sarah and Anthony ran great races too, as we all finished within a few minutes of each other.
Interesting goody bag - some rather dodgy Coconut 'water' and assorted oddities, good medal though (quite striking) and another pyjama T-Shirt for the collection. From a confidence perspective, I think this was a good choice to really test the legs for speed, now it's just down to seeing if I have the endurance over the next few weeks. I can't help but think though that I'm much fonder of this distance, over the marathon, and was delighted that the legs weren't hurting too badly at the end. Interesting course and glad i've experienced it but not sure I'll do it again - I think there are more interesting courses around; perhaps it was just too flat!
36.7 miles (including a race pace half marathon - Silverstone)
Definitely feeling like I'm on the homeward curve now in the training, and with the confidence of a swift half marathon today I think the key will now be to keep up the volume, do a little more intensity work, but not overdo it. Having peaked too early in my past couple of Spring Marathons, I'm keen not to repeat the mistake. Silverstone threw the Advanced Marathon Plan awry this week (was scheduled for 51-55 miles), but I think the resultant benefit of doing the race will compensate for this.
Tuesday 10th March
7.32 m @ 8.31 p/m
1hr 2 mins
Canals - spaghetti junction
Enjoyed a contemplative after work evening run with Jack, and shook the 20 miler out of my system. I was hurting on Monday - the build up of lactic acid coupled with a sedentary desk job were taking their toll, so it was good to get out on a mild, pleasant evening. It was also a rarity - a new route! We headed out of town via Aston on the canals and found a great 7 mile loop around Spaghetti Junction that took us back into Digbeth. There was a heavy smell of marajuana at various junctures of the canal, and a couple of burnt out cars, but it was safe enough! Felt good on the run.
Wednesday 11th March
4.06 miles @ 8.04 p/m
32 mins
Planned to do a long run back through Cannon Hill Park but after a long day at work I just couldn't be bothered, and it was a grey murky old evening. Didn't abandon the run though; just took it very easy on the Summerfield Park route on the swift way home - great to be able to run it again in the light
Thursday 12th March
Gym - 7 miles inc. 5x800m @ 6.40 p/m
After James' parents evening, there wasn't really time to go to BVH so a speed session in the gym seemed like a reasonable option. Despite having a faulty tread-mill (that decided to reset itself on a number of occasions) it felt good to knock out 5 800's at 10km pace (9m per hour). Feeling in reasonably good shape
Saturday 14th March
5.03m @ 8.09 p/m
41 mins
An early start to set up the day. Gentle run down the Harborne walkway and it was over before it began!
Sunday 16th March
Silverstone Half Marathon
Officially 1.30.14
6.47 p/m
319th
5km splits:
1st 5km: 21.09 (6.47 p/m)
2nd 5km: 20.45 (6.44 p/m)
3rd 5km: 21.16 (6.52 p/m)
4th 5km: 21.07 (6.49 p/m)
rest: 0.88m @ 6.46 p/m
I have been looking forward to this race for a while - a new experience, having never raced on a Grand Prix circuit before! Having fuelled on Pizza Hut pizza last night (possibly not the best preparation!), it was an unusually late race start (12.00), but in respect to parking, I left at 8.30, and arrived with a couple of hours to spare. The grounds at Silverstone are extensive; the place was huge! It was a big event too, the entry list was at 10,000 people I believe, but I was pleased to bump into Simon Newman, Anthony Stewart and Kevin Oakes before the race, and join them for a warm up. The day itself was incredibly gloomy, cool (about 6 degree) and with a wind at about 10 mph, but it didn't seem to damped spirits.
It was a slightly surreal experience! Heading out into the sub 1.35 pen, it wasn't too crowded and the race track was wide. The camber on the grand prix circuit was springy, so great for running on, but getting used to trying to run a short line was difficult; after a couple of miles I'd already run about .2 miles too far! I settled into a decent rhythm while Simon, Kev and Sarah Rock sped ahead, as they were holding on to the sub 1.30 pacer. The atmosphere was great, good music at various parts of the course, and after 3 miles of snaking around the GP circuit we headed through a variety of pit lanes and took a tour of the other tracks, offices and inner and outer perimeters of Silverstone. I did my usual race break down (into 5km parts) and wasn't blowing too hard at about 1.30 pace (6.45 - 6.50's) for most of the run, although it definitely wasn't as interesting after we'd left the main track. The race seem to pass by very quickly though, and although the pacer seemed to be pulling away into the distance, I seemed to be passing a lot of guys in the latter part of the race, as we headed back on to the main track for the final few miles.
I caught up with Kevin at about mile 11, and was feeling strong. It may have been that a number of people were starting to struggle around me, but I think with all the mileage of late, it actually felt that I was running at my best towards the end of the race, despite of running into a head wind. Anyhow, feeling strong down the home strait (literally!) and ironically was running at sub 1.30 pace. Unfortunately I ended up running 13.3 miles, rather than the requisite 13.1, so touched down a fraction over 1.30. Having set a sub 1.35 goal at the start, this was great. Delighted for Simon - he ran his first sub 1.30, and both Sarah and Anthony ran great races too, as we all finished within a few minutes of each other.
Interesting goody bag - some rather dodgy Coconut 'water' and assorted oddities, good medal though (quite striking) and another pyjama T-Shirt for the collection. From a confidence perspective, I think this was a good choice to really test the legs for speed, now it's just down to seeing if I have the endurance over the next few weeks. I can't help but think though that I'm much fonder of this distance, over the marathon, and was delighted that the legs weren't hurting too badly at the end. Interesting course and glad i've experienced it but not sure I'll do it again - I think there are more interesting courses around; perhaps it was just too flat!
Sunday 8 March 2015
Week 11
48.6 miles (inc. 20m race)
A good week, enjoying the earlier signs of Spring and the definite natural increase in pace. Tough race 20 miler to finish though!
Monday 2nd March
BVH
7.33m @ 7.28 p/m
54 mins
Harborne High Street
Anticipated an easy slow recovery run, but on a mild evening and a crew who seemed 'up for it' - Ian, John and Dave, this proved to be more of a tempo style Monday effort! Harborne High Street awaited and felt really good - I think the ski-legs have now been dropped and this mesocycle has reached a pacer section. It seems to be the trend; build on slow endurance for the first couple of months and when the better conditions come though the running feels and becomes that little bit easier
Wednesday 4th March
11.2 miles @ 8.17 p/m
1hr 32 mins
run home thorough Cannon Hill + canals
After a day's recovery (enjoying a rare Villa home win against the Baggies), this was the long midweek run scheduled. Not quite the 12 miles but that was by default rather than design and enjoyed a gentle explore of the city's Eastside, before heading down to Cannon Hill and the Rea Valley, in still light conditions. Fantastic, really enjoyable. Hit the canals in the dark (not too bad, I guess I was a scarier sight to anybody coming in the other direction) and pooled back home. Getting used to these longer mid-weekers
Thursday 5th March
BVH - pyramid Hill Reps (Beech Road)
5 miles
Club night and didn't fancy the proposed 7 miles @ half-marathon pace. Haven't done any hill work for a good while so this seemed a decent idea, taking in the pyramid session on Beech road, scaring the beejesus out of any residents peeping behind their curtains! Session ran at about 7.30 pace and the hill as challenging as ever. Felt fine
Saturday 7th March
5.1m @ 7.59 p/m
40 minutes
Taking the opportunity to get in a few miles when I could as James trained at PerryWoods. Reflective short run, thinking of Jack who's dad sadly passed away this week in a car accident. He'd only just done the Coventry Half the week before. Really does put it all into context, and gives you the determination to make the most of what you have.
Was the BVH awards night yesterday evening too; enjoyable occasion. Tempted to have a drink but staying off the alcohol until after the marathon, bar perhaps an Easter celebration
Sunday 8th March
Gloucester 20m Race (Race Report)
Time TBC - was 2.33.37 - 125th
20 miles!
As I write this at 7pm, I'm hurting! Left quad and thigh feels shot to bits, looking forward to a recovery day tomorrow. Great preparatory Marathon race, quite low key. Just an hour down the motorway and after an early start and a very poor diet yesterday (cheeseburger and chips at the Villa for an epic Cup win over the Baggies, with crowd invasion, it was an assembly at a Park and Ride near Gloucester for a serious race-briefing and gathering of 400 or so souls for this annual 20 miler.
Rule number 1: Check your watch. Not me - mine had died before I even started, so I was feted to run to feel, rather than to pace, which can always be dangerous. I wasn't planning to go out any faster than 8 minute miling, but I also forgot rule number 2; You'll always be going out faster than you think! A whole swoop of runners passed me in the first few miles through attractive suburban Industrial estate landscape, and I was feeling rather smug thinking I may pass a number of them again later with my super slow pacing! Didn't quite work that way though as Races seem to defy time and space equations, and I was already a few minutes up after just a few miles, as we headed out on to one of three loops of just over 5 miles, in much more attractive rural surroundings.
It was a good morning for running; damp and drizzly and a little wind, but nothing too concerning. Without watch and headphones (the iPod Nazi's were out in full affect - instant banning apparently) it did give a chance for race reflections, and at one point all you could hear was the sound of local birdsong. Ah, the joys of running. The field also spaced out naturally and the teal vest attraction, Bournville having the noteriety that it has, led to striking up a conversation with a female runner, Katie, who won the women's full JW Ultra last year, and was using the race as a second 20 mile run this weekend! I ended up running the next 15 or so miles with her at about 7.45 pace (I'm guessing as I actually don't know!), and the miles flew by, as did the couple of mini-inclines on each particular circuit. I think that's one of the best things about running; unless it's eyeballs out and total focus, you never know who you may be running with. Anyway, she gamely left me in her wake with a couple of miles to go and I completed the final loop and headed back to the finish and race HQ. Rather than speed I was looking for continuity, and although it was started to hurt at about 18 miles, there seemed a few other much worse off, which is always psychologically lifting. Pleased to see the finish line, almost instantaneously brought back up the goodie bag fizzy Lucozade and then wondered how I was going to fit into my Xtra Small technical T-Shirt. Ho Hum, life's too short ….
I would definitely recommend this for any marathoners looking to do a 20 miler in race conditions, but it has brought home the fact that 20 miles (in itself) is a bloody long way, and the body is still rebellious. Strangely it's 'not' the Gloucester 20 it used to be. I did this as my first ever 20 miler back in 2007, and it's a completely different course. The old one was more aligned with Frampton, for those who know the July 10km route.
Marathon training on track though, another good consistent 45 miler (or thereabouts week), and pleased to have got this completed. Just have to wait for the time now - I think it was about 2.35, so not in PB territory but hopefully not too fast that I'll feel beaten up for the next week or so ….
48.6 miles (inc. 20m race)
A good week, enjoying the earlier signs of Spring and the definite natural increase in pace. Tough race 20 miler to finish though!
Monday 2nd March
BVH
7.33m @ 7.28 p/m
54 mins
Harborne High Street
Anticipated an easy slow recovery run, but on a mild evening and a crew who seemed 'up for it' - Ian, John and Dave, this proved to be more of a tempo style Monday effort! Harborne High Street awaited and felt really good - I think the ski-legs have now been dropped and this mesocycle has reached a pacer section. It seems to be the trend; build on slow endurance for the first couple of months and when the better conditions come though the running feels and becomes that little bit easier
Wednesday 4th March
11.2 miles @ 8.17 p/m
1hr 32 mins
run home thorough Cannon Hill + canals
After a day's recovery (enjoying a rare Villa home win against the Baggies), this was the long midweek run scheduled. Not quite the 12 miles but that was by default rather than design and enjoyed a gentle explore of the city's Eastside, before heading down to Cannon Hill and the Rea Valley, in still light conditions. Fantastic, really enjoyable. Hit the canals in the dark (not too bad, I guess I was a scarier sight to anybody coming in the other direction) and pooled back home. Getting used to these longer mid-weekers
Thursday 5th March
BVH - pyramid Hill Reps (Beech Road)
5 miles
Club night and didn't fancy the proposed 7 miles @ half-marathon pace. Haven't done any hill work for a good while so this seemed a decent idea, taking in the pyramid session on Beech road, scaring the beejesus out of any residents peeping behind their curtains! Session ran at about 7.30 pace and the hill as challenging as ever. Felt fine
Saturday 7th March
5.1m @ 7.59 p/m
40 minutes
Taking the opportunity to get in a few miles when I could as James trained at PerryWoods. Reflective short run, thinking of Jack who's dad sadly passed away this week in a car accident. He'd only just done the Coventry Half the week before. Really does put it all into context, and gives you the determination to make the most of what you have.
Was the BVH awards night yesterday evening too; enjoyable occasion. Tempted to have a drink but staying off the alcohol until after the marathon, bar perhaps an Easter celebration
Sunday 8th March
Gloucester 20m Race (Race Report)
Time TBC - was 2.33.37 - 125th
20 miles!
As I write this at 7pm, I'm hurting! Left quad and thigh feels shot to bits, looking forward to a recovery day tomorrow. Great preparatory Marathon race, quite low key. Just an hour down the motorway and after an early start and a very poor diet yesterday (cheeseburger and chips at the Villa for an epic Cup win over the Baggies, with crowd invasion, it was an assembly at a Park and Ride near Gloucester for a serious race-briefing and gathering of 400 or so souls for this annual 20 miler.
Rule number 1: Check your watch. Not me - mine had died before I even started, so I was feted to run to feel, rather than to pace, which can always be dangerous. I wasn't planning to go out any faster than 8 minute miling, but I also forgot rule number 2; You'll always be going out faster than you think! A whole swoop of runners passed me in the first few miles through attractive suburban Industrial estate landscape, and I was feeling rather smug thinking I may pass a number of them again later with my super slow pacing! Didn't quite work that way though as Races seem to defy time and space equations, and I was already a few minutes up after just a few miles, as we headed out on to one of three loops of just over 5 miles, in much more attractive rural surroundings.
It was a good morning for running; damp and drizzly and a little wind, but nothing too concerning. Without watch and headphones (the iPod Nazi's were out in full affect - instant banning apparently) it did give a chance for race reflections, and at one point all you could hear was the sound of local birdsong. Ah, the joys of running. The field also spaced out naturally and the teal vest attraction, Bournville having the noteriety that it has, led to striking up a conversation with a female runner, Katie, who won the women's full JW Ultra last year, and was using the race as a second 20 mile run this weekend! I ended up running the next 15 or so miles with her at about 7.45 pace (I'm guessing as I actually don't know!), and the miles flew by, as did the couple of mini-inclines on each particular circuit. I think that's one of the best things about running; unless it's eyeballs out and total focus, you never know who you may be running with. Anyway, she gamely left me in her wake with a couple of miles to go and I completed the final loop and headed back to the finish and race HQ. Rather than speed I was looking for continuity, and although it was started to hurt at about 18 miles, there seemed a few other much worse off, which is always psychologically lifting. Pleased to see the finish line, almost instantaneously brought back up the goodie bag fizzy Lucozade and then wondered how I was going to fit into my Xtra Small technical T-Shirt. Ho Hum, life's too short ….
I would definitely recommend this for any marathoners looking to do a 20 miler in race conditions, but it has brought home the fact that 20 miles (in itself) is a bloody long way, and the body is still rebellious. Strangely it's 'not' the Gloucester 20 it used to be. I did this as my first ever 20 miler back in 2007, and it's a completely different course. The old one was more aligned with Frampton, for those who know the July 10km route.
Marathon training on track though, another good consistent 45 miler (or thereabouts week), and pleased to have got this completed. Just have to wait for the time now - I think it was about 2.35, so not in PB territory but hopefully not too fast that I'll feel beaten up for the next week or so ….
Sunday 1 March 2015
Week 10:
43.9 miles
A so-called 'recovery week'; pleased top have shaken off the ski-legs and a strong finish to the week.
Monday 23rd February
6.27m @ 8.27 p/m
52 minutes
BVH - Route A
This was a tough run! I think the onset muscle damage from skiing well and truly kicked in, and I struggled around the Northfield 6 mile route, catching up with Katy, and her marathon training for Boston. Looking forward to a rest tomorrow.
Wednesday 25th February
8m @ 8.20 p/m
1hr 6 mins
Cannon Hill, with Jack
Back to the pleasurable side of running! A lighter evening after work and a very enjoyable run with Jack (who's been training for the Coventry Half) down to Cannon Hill Park, with what seemed half of the BVH club! Feeling much easier on the legs and there is something magical about running in the twilight, catching the Birmingham lights form the woodland area. Feel like the training is getting back on track
Thursday 26th February
BVH - Kings Norton Industrial Park
6 x 800m reps @ 5km pace (6.22 - 6.35 p/m)
7.1 miles in total
I was down to coach, with Nicola, this evening so took a small group of guys down to Kings Norton, for a series of 800m reps. Ironically this speed work was down on my schedule as well, so I was able to enjoy participating as well as coaching. It's tough, but a really good work out. The course is excellent, it feels fast, and I was pleased to hold on with Katy on the first four reps although I was suffering by the last couple! Good to be out in shorts again (rather than Ronhill trackers), definitely feeling milder
As with most reps, the thought is also worse than the deed. Glad to have done this
Friday 27th February
3.5 miles walk home!
In the twilight enjoyed a walk home along the Hagley Road. Good finish to the week!
Saturday 28th February
5m @ 7.43 p/m + 8 x 100 strides at the end
38 mins
Another drizzly but mild morning and out to run to feel, no set pace in mind. Down the Harborne Walk way and around the park, and feeling strong, with decent pace in the legs. Good 5 miler and then did some fast strides, as per the programme.
Sunday 1st March
14 m @ 7.57 p/m
1hr 51 mins
Handsworth + canals
Great way to start the new month, St David's Day and a mild morning for the medium length run, the last on this recovery week. Ski-legs definitely now out of the system and was expecting a 8.30 - 9 minute mile run, but felt better and a steady sub 8 minute milling was fine, without having to blow. Maybe it was the new Kayano's (christened today) or just the culmination of a good training log, but a run down to Handsworth before hitting the canals was excellent. Half marathon completed in 1.44, so really was a long race-pace run. Given me decent confidence as I head into the last 8 weeks or so of the training, and legs not feeling bad either.
43.9 miles
A so-called 'recovery week'; pleased top have shaken off the ski-legs and a strong finish to the week.
Monday 23rd February
6.27m @ 8.27 p/m
52 minutes
BVH - Route A
This was a tough run! I think the onset muscle damage from skiing well and truly kicked in, and I struggled around the Northfield 6 mile route, catching up with Katy, and her marathon training for Boston. Looking forward to a rest tomorrow.
Wednesday 25th February
8m @ 8.20 p/m
1hr 6 mins
Cannon Hill, with Jack
Back to the pleasurable side of running! A lighter evening after work and a very enjoyable run with Jack (who's been training for the Coventry Half) down to Cannon Hill Park, with what seemed half of the BVH club! Feeling much easier on the legs and there is something magical about running in the twilight, catching the Birmingham lights form the woodland area. Feel like the training is getting back on track
Thursday 26th February
BVH - Kings Norton Industrial Park
6 x 800m reps @ 5km pace (6.22 - 6.35 p/m)
7.1 miles in total
I was down to coach, with Nicola, this evening so took a small group of guys down to Kings Norton, for a series of 800m reps. Ironically this speed work was down on my schedule as well, so I was able to enjoy participating as well as coaching. It's tough, but a really good work out. The course is excellent, it feels fast, and I was pleased to hold on with Katy on the first four reps although I was suffering by the last couple! Good to be out in shorts again (rather than Ronhill trackers), definitely feeling milder
As with most reps, the thought is also worse than the deed. Glad to have done this
Friday 27th February
3.5 miles walk home!
In the twilight enjoyed a walk home along the Hagley Road. Good finish to the week!
Saturday 28th February
5m @ 7.43 p/m + 8 x 100 strides at the end
38 mins
Another drizzly but mild morning and out to run to feel, no set pace in mind. Down the Harborne Walk way and around the park, and feeling strong, with decent pace in the legs. Good 5 miler and then did some fast strides, as per the programme.
Sunday 1st March
14 m @ 7.57 p/m
1hr 51 mins
Handsworth + canals
Great way to start the new month, St David's Day and a mild morning for the medium length run, the last on this recovery week. Ski-legs definitely now out of the system and was expecting a 8.30 - 9 minute mile run, but felt better and a steady sub 8 minute milling was fine, without having to blow. Maybe it was the new Kayano's (christened today) or just the culmination of a good training log, but a run down to Handsworth before hitting the canals was excellent. Half marathon completed in 1.44, so really was a long race-pace run. Given me decent confidence as I head into the last 8 weeks or so of the training, and legs not feeling bad either.
Subscribe to:
Posts (Atom)