Weekly Summary – 10/08/14 including BAL 3000m & Salisbury 5-4-3-2-1 50km

Mon – REST (Stomach Bug recovery)
Tue – AM 6 miles (6:03m/m) PM 8 miles (5:34m/m)
Wed – AM 12 miles (6:11m/m) PM 8 miles (6:22m/m)
Thu – 13.11 miles (5:41m/m)
Fri – AM 6 miles (6:20m/m) PM 6 miles (6:22m/m)
Sat – AM 5 miles incl parkrun (8th – 17:56) PM 6.34 miles incl BAL3000m (3rd – 8:53)
Sun – Salisbury 5-4-3-2-1 50km (1st – 6:26m/m 3:23:03)

Total Mileage – 100.07 miles (6:10m/m)

See those……
battered legs

They’re my legs they are…… absolutely BATTERED!!
My aim for this week and the next 6 days of next week is to get in some worthwhile training before tapering again for Ultravasan, I’m doing okay but I can definitely confirm I gave 100% at Glasgow – lets just say I’m looking forward to my 4th taper in 5 months!

After giving myself another day off on Monday due to last weeks stomach bug I just wanted to get some steady and faster paced miles in during the week without any full on speed sessions as I knew the weekend was going to be a bit taxing! A couple of the runs in the week had some faster miles in them (see Garmin links above) including a single quick mile in Thursdays half marathon to try and prepare the legs for Saturdays 3000m on the track.

After being the official 18min pacer at Poole parkrun in the morning I then headed off to watch an afternoons British League athletics at Kings Park where my club Bournemouth AC “track & fielded” their arses off to try and secure promotion!
Wasn’t looking forward to my bit which would be the 3000m as the legs still don’t feel particularly up for going “fast” but hit went okay with an 8:53 after a slower first couple of laps. I had to take the headwind after the the first 800m as I knew I wouldn’t have another gear at the end and led until the last lap when I inevitably got passed by mate Marders and a quick 1500m runner to come in 3rd.
The club managed to secure promotion by coming second on the day only .5 of a point behind Yeovil with it all coming down to the final event of the 4x400m.
The boys were in good spirits even though we were just pipped to 1st place on the day and enjoyed the seasons end with a cheeky “chunder mile” competition. (Marders smashed it with a guest appearance wining in 5:38 for his 4 pints and 4 laps!)
Well done to the whole team and to our team manager Tim who lost his voice within 10min of the meet starting due to his passionate support!

After seeing the weather forecast for this morning, I couldn’t face a planned solo 35 mile Purbeck run and so got an “on the day” entry for the Salsibury 5-4-3-2-1 50km.
There was a great turn out considering the weather and after getting lost a couple of times, asking some cows for directions and showing my age a bit by making a real meal of climbing over some of the bigger gates, I took the win in 3:23:03. Cardio was very comfortable but I have to admit the legs were creaking a bit at the end and they are now in that previously mentioned “battered” state 😉
Was also great today to finally meet up with Holly Rush who was using (and winning!) the 50km for her last big run ahead of Ultravasan as well. Holly is one of the favourites for the ladies race and so it will be great if we can both do well on the day.

Holly and I ….. and Mole!! (Holly’s dog)

Full results for the race HERE

Right, just got to get through the next 6 days (session on Wednesday and 18 miler Friday) and then I can taper again!!

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5 Responses to Weekly Summary – 10/08/14 including BAL 3000m & Salisbury 5-4-3-2-1 50km

  1. Denise Day says:

    Don’t blame you swapping a lonely windy purbeck run for a nice organised race with marshalls and company etc, but pity the poor person who probably went to Salisbury thinking ‘right, i’ve got a good feeling about this, got a real good chance of a win here. . . oh, bugger theres Steve Way, he’s not running is he? Noooooooo!. . . . . *sigh* oh well, i suppose 2nd is pretty good too. . . ‘

  2. Darren Cole says:

    I thought I recognised a face from somewhere! I ran the half marathon distance yesterday, congrats on the win, my feet are well and truly battered after that, tempura I think (or maybe beer based on the ‘recovery’ drinks!)

  3. Eddie says:

    Do you ever run with a HR monitor? If so just wondered if you try to stick within a band, i.e 135 bpm and under for easy fat burning 140-150 steady. 160 tempo etc. I notice you a lot of 6 min pace running or slightly above is that steady running for you? I’m only asking as I am playing around with mileage and HR just now to see if things make a difference.

    • Steve says:

      If you check out any of the Garmin links I put in my blog you will see I wear a HR monitor most of the time. I don’t tend to monitor it durning my runs anymore though , only use it to review my run afterwards these days and run by feel. All of my steady runs around 6m/m pace come out around 70% max (for me that is around 125-130bpm with a max of 180bpm) , I tend to be more restricted these days by my leg fatigue rather than aerobic capacity as my aerobic engine is my biggest strength.
      Make sure you know your proper max HR (not just using a generic calculation based on age and “averages”) before you start working in HR zones…. 130bpm for one person can be the equivalent of 150bpm for someone else if you have drastically different top end limits)
      Hope this helps,

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