Mon – AM 6.21 miles (6:03m/m) PM 6 miles (6:02m/m)
Tue – AM 6 miles (5:55m/m) PM 11 miles (5:44m/m) including track session
Wed – AM 6 miles (6:00m/m) PM 8 miles (6:08m/m)
Thu – AM 6 miles (5:57m/m) PM 10 miles (5:16m/m) including 10k track tempo
Fri – AM 6 miles (6:03m/m) PM 8.5 miles (5:54m/m)
Sat – 16.09 miles (5:53m/m) including Heaton parkrun (1st – 15:42)
Sun – 13 miles along Manchester canals with Ben Moreau (6:06m/m)
Total Mileage – 102.87 miles (5:54m/m)
Just 5 more runs totalling 28 miles to go and I’ll have achieved my main goal since getting selected for the Commonwealth Games….. make the start line in good shape with no injury or health concerns. It’s half the battle in this sport so I’ll be a happy man!
Having altered the plan for this week to accommodate the travel up to Manchester, both my shorter sessions on Tuesday and Thursday went well.
In order to closely replicate this same period before the London Marathon I ended up doing a 2 mile tempo/5x800m session on the track Tuesday. As per usual it was a windy night at Kings Park track and so I was pleased with the 4:53 pace for the “hard tempo” and then 2:15-2:16′s for the 800s. Jay-C led out the last 800 with a 66 first lap and by the time we hit the wind on the back straight of lap 2 I was in pieces holding on for dear life See above link for full splits.
On Wednesday I just did a couple of steady runs either side of the long train journey up to Manchester and then settled in to the Team England holding camp. I was one of the first athletes here and so got the full attention of all the EA staff which was nice.
For Thursdays track tempo session I was bused up to the Manchester Sports City track with some of the endurance team staff and was surprised to find I had the whole track to myself for the session!
Hot but calm conditions resulted in a tough last 5 laps but good pace for the 10km tempo with an overall time of 30:43.4 and 5km splits of 15:25/15:17. An unofficial 10km PB! See link above or below for full lap split details.
I still had a bit of the tempo in my legs on Saturday morning but wasn’t too concerned as the plan was to do a 16 mile steady run with the Heaton parkrun early on at MP effort. The course for the parkrun wasn’t ideal for a steady effort run with a downhill first mile and an uphill final mile but it was a cool course and I ended up with 15:42. I definitely put in more than marathon pace effort up the hill though! Straight after the parkrun I put in another steady 10 miles around the park as the weather took a real turn for the worse and I got a nice soaking.
Great morning though and nice to meet another friendly parkrun community.
Aly Dixon and I looking like drowned rats!
One of my marathon team mates Ben Moreau joined the camp on Saturday and joined me as my roommate from now until we go up to the athlete village in Glasgow. We have met and chatted a few times before but we are quickly getting to know each other rather better based on the following sleeping arrangements….
This mornings run was just a 13 mile run along the canal with a few of the guys and gals here with Ben and myself sticking together putting in a bit of marathon pace at the end. Glad we made it back in one piece as the canal path turned a bit “cross-country” at times and ended up being a bit slippy.
So I have now started my carb-depletion phase which will take me through to my morning run on Thursday, it will be a little tricker to manage than usual as I don’t have full control over my meals but the options here at the camp have been good enough that I think all will be okay…. bring on the eggs and meat!
One thing I have also managed to do while here is find out a bit more detail about the likely starting line-up for the big race. This is in no way an official start-list and the PB details are just what I have found on the internet but it gives me a reasonable ideal of where I stand in the field….. about halfway by all accounts. About what I expected and definitely gives some scope for “punching above my weight”
I’ll be posting a few more blogs over the next week as I move up to the athlete village so watch this space for further updates…..it’s all getting a bit real now!