……i’ve been here for years.
Anyone miss me After a couple of attempts to revive my blog in 2015 it performed about as well as I did…..so moving swiftly on!
With just 12 weeks until the London Marathon and the official Bournemouth AC marathon sessions starting this week I thought it was as good a time as any to get things rolling again with the blog, hopefully both my training and the blog will last the distance this time!
After backing right off with my training in October and November to try and give my body some downtime I’ve gradually built things back up with a decent months training in January with mostly base training work. (long runs, hills and some long tempo work)
I celebrated the end of my base training today with a nice hilly 30 miler around the country roads of Lytchett. Had some company from BAC boys Thommo,Dave and Tag for parts of the run which helped and was quite pleased with how I felt even though it wasn’t that fast. Garmin link below for full details.
The observant among you will notice I’m using the new Forerunner 630. Garmin UK are very kindly supporting me again in 2016 for which I’m really grateful and to be honest I have no issue promoting their latest product range as it’s the dogs The watch is the size of the 620 but they have managed to fit a screen on it which is as big as the 920XT, whats not to like. Only trouble is that it’s currently informing me that my VO2 Max is 69 which is 7 short of my prime fitness levels before the Commonwealth Games. It’s probably a good reflection of where my fitness is at the moment and even though I’ve got a lot of improvements to make if I’m going to be in PB shape in 12 weeks time I’m happy with the way my training is going at the moment as I’m niggle and stress free.
On the subject of stress free, I’ve also not bothered asking for an elite place for London this year as I didn’t want to put the added pressure on myself when I wasn’t sure how my training was going to go. The campervan/champ start combo worked well in 2014 so I’m going to stick with that I think.
As usual I’ve put together the BAC club training schedule for the build up to London so if anyone local is up for joining us then its a 18:15 start on either Tuesday or Wednesday evenings at the Kings Park track carpark. I’ll be running the Wednesday night sessions like previous years. See below for the session details and see you next week for my first week summary…… I’m having a cutback week so no hero mileage I”m afraid!
(Click on me to make me bigger)
Mon – 6 miles (7:21m/m)
Tue – AM 8 miles (6:09m/m) PM 6 miles (6:18m/m)
Wed – AM 4 miles (6:29m/m) PM 18 miles (6:03m/m) including (24min/18/12/6/3)
Thu – 5 miles (7:11m/m)
Fri – 6 miles (6:45m/m)
Sat – REST
Sun – REST
Total Mileage – 55.5 miles (6:29m/m)
Oh dear……. this isn’t the training week you were expecting is it!
Right from the start of this week I was feeling rather drained and fatigued. Took it easy on Monday assuming it was just the recovery from the Salisbury 50km kicking in but then on Wednesdays big Poole park session I could tell that things were not good! Managed 5:17m/m for the first 24min effort but by the end of the interval I was feeling terrible and struggled through the rest of the efforts getting slower rather than faster! (See link above or below if you want the finer details!)
Thinking that it may just be fatigue catching up with me after some big mileage the last month I then took it very easy on Thursday and Friday to try and put me back on track so I could attempt my planned back-to-back long runs this weekend.
Got up yesterday morning and felt terrible with some of my typical “man-flu” symptoms and a resting HR which was about 15 beats above what it should be (50 rather than 35) I went down into Poole anyway as I had arranged to meet up with Jacek to do my long run with him but within 2 miles of running I knew that I wasn’t doing myself any favours and aborted the run…… and the weekend!
My HR was still quite high this morning hence the no running today either but it appears to be gradually coming down as the day progresses so I’m hopeful that I may be able to get back into things tomorrow but we shall see.
So thats my last key double long run weekend missed but I’m not going to try and shoe-horn it in anywhere over the next 4 weeks…..just need to focus on getting 3 more decent weeks training in before the taper.
See you next week, hopefully with better news
Mon – AM 12 miles (6:51m/m) PM 6 miles (6:43m/m)
Tue – AM 12 miles (6:36m/m) PM 6 miles (6:45m/m)
Wed – AM 6 miles (6:59m/m) PM 18 miles (5:49m/m) including (20min/5x4min/20min)
Thu – AM 12 miles (6:21m/m) PM 6 miles (6:00m/m)
Fri – AM 12 miles (6:45m/m) PM 6 miles (6:32m/m)
Sat – 6 miles (6:52m/m)
Sun – AM Salisbury Trail 50km (1st – 3:18:37 CR) PM 4 miles (7:11m/m)
Total Mileage – 135.1 (6:29m/m)
So as promised, the weekly update blog is back!
The structure of this week looks very similar to key weeks in the build up to last years London marathon and UK 100km champs with the one big speed session on a Wednesday and the other key effort being done at the weekend. This will be a familiar look for the next few weeks as we are now just over a month away from the World 100km champs.
I had to be very careful with my runs on Monday and Tuesday as the legs were still very tender and fatigued from my exploits in Jersey last week but they were just about in a fit state by the time Wednesday evenings session came around.
We have a great group of guys and gals from around Dorset meeting up in Poole park on Wednesdays for some longer “marathon session” workouts which has been organised by my clubmate Graeme so wherever possible I will be joining these rather than trying to do my speed work on my own. This week it was the classic Yelling/BAC “sandwich” session of 20min MP / 5x4min / 20min MP.
The session went reasonably well for me with 5:14m/m pace for the first 20min interval and just under 5m/m average for the 4min efforts but then after about 10min in the final interval my legs went and I had to hang on for a 5:23m/m average…. probably not that surprising considering the Jersey race.
I followed this up with some relatively faster paced runs on Thursday before backing off in preparation for Sundays Salisbury 5-4-3-2-1 Trail 50KM which had slightly more significance than a standard build up race as it was being used as my final proof of fitness test by UKA to confirm selection for the Worlds!
My plan which I thought would be enough to impress the selection team was to beat my own course record from last year and to make sure that my final few miles were strong. Although I’m not quite as fit as I was this time last year I knew I had the advantage that “2014 Steve” had only had 14 days to recover from the best race of his life so that should put the advantage back in my court!
The race went well and although I could feel the high levels of fatigue I’m currently working with in the legs, especially on the hills and grass sections, I was able to beat last years time by just under 5min and my last 5 miles were all at 100km PB pace or faster.See link above or below for full details. I’ve now had confirmation that I’m good to go for the Worlds….. phew
Standard finish line pose!!
Good friend Holly Rush was also having to do the exact same proof of fitness test for UKA and she also broke her own course record coming in second overall so job done in her camp as well!
Holly and I collecting our “Fire Engine Wine Holder” trophies…… very cool.
Full Results HERE
So less than 5 weeks to go and things are looking pretty good, I haven’t quite hit some of the performance levels I would like to see yet but i’ve finally had some consistency with my training for the first time this year (Last 8 weeks average is 120mpw) and so hopefully I will be peaking just in time for the 100km!
Posted in Weekly SUmmary
Tagged 100km, 2015, 5-4-3-2-1, 50km, IAU, marigold, race, results, running, salisbury, steve way, trail