VLM2016 – Training Summary Week 10 including BIG MILES!!

Mon – AM 12 miles (6:59m/m) PM 6 miles (6:59m/m)
Tue – AM 12 miles (6:47m/m) PM 6 miles (6:38m/m)
Wed – AM 6 miles (6:53m/m) PM 20 miles (5:53m/m) incl sash 30min/4x5min/30min
Thu – AM 6 miles (6:42m/m) PM 13 miles (6:52m/m)
Fri – AM 13 miles (6:40m/m) PM 6 miles (6:28m/m)
Sat – AM 6 miles (6:28m/m) PM 6 miles (6:15m/m)
Sun – AM 37.5 hilly miles (6:30m/m) PM 4 miles (6:54m/m)

Total Mileage – 153.6 miles (6:34m/m)

Well at least that now means I’ve averaged 100 miles a week for the last fortnight 😉

Seriously though, the strategy for this week was to change my training a little to try and assist with the hamstring tightness by slowing down my average pace a little but increasing the mileage instead. It seems to have worked quite well as the hamstring has behaved itself all week and I only felt some slight tightness for the Wednesday evening BAC session, a real relief after last week’s disappointments.

So apart from lots of easy miles the main two sessions were Wednesday’s BAC session of 30min/4x5min/30min and this morning’s progressive long run. The Wednesday night session was a success in that I was able to complete the session without the hamstring causing me too much trouble, but I’m not quite sure how good it was from a performance perspective as it was so bloody windy that it was difficult to tell!
In the first 30min effort my pace varied from almost 6m/m pace down to 5:04m/m for the 15min with a tailwind. This then had a knock on effect for the rest of the session as the legs were a little mashed from being able to run so fast in the first MP effort! Got the session done though and with 20 miles clocked up in total it was definitely a solid workout.

This morning’s long run was a progressive effort around my “Lytchett Winter Base loop” Strava segment which is a 7 mile hilly loop around my local roads.

Screen Shot 2016-04-10 at 17.14.30

Started really easy and tried to make each loop faster than the last so was pleased to see these Strava segment stats when I returned!

Lap 1 – 46:16 (6:45m/m)
Lap 2 – 45:16 (6:37m/m)
Lap 3 – 44:17 (6:28m/m)
Lap 4 – 43:27 (6:21m/m)
Lap 5 – 42:36 (6:13m/m)

The hills were pretty hard work on the final lap but very please with the run in general, with the bit extra to get to and from the loop it ended up as 37.5 miles average pace 6:30m/m. See Garmin link above or below for full details.

So with just 2 weeks to go until London I still haven’t seen any pace in my sessions which would suggest I’m in great marathon shape but I’m really pleased with my “Ultra” performances! We shall see if next week’s shorter, faster sessions magic up any pace from somewhere 😉

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8 Responses to VLM2016 – Training Summary Week 10 including BIG MILES!!

  1. Daniel Weston says:

    Mega ultra week. Have faith in the training and you’ll ace London.

  2. Lewis says:

    That’s some turnaround from last week! Maybe if I run 150miles this week it’ll make my injury woes go. Haha.

  3. Baker says:

    Frightening. How did you fuel (did you?) on that 37.5m monster?

  4. Robin says:

    Hi Steve -sorry if this appears twice as I may have posted it incorrectly

    Random -Q.
    : I’ve had to pull out of Brighton Marathon because of bronchitis -not life threatening but enough for me not to risk it. I was aiming for sneaking a sub 3 on 60m/wk.

    As a back up, I’ve entered MK marathon in beginning of May.

    Health permitting, what should i focus on in next 2 weeks – should i redo the last 2 weeks of schedule with a few marathon-pace sessions to ‘test the water’ again?

    Just wondered if you had any thoughts..I know it’s a broad question..!
    Thanks,
    Robin

    • Steve says:

      Hi Robin,
      Tricky one – obviously depends on how recovered you are from the bronchitis. To be honest the only real goal should be to ensure you are over that 100% before you hit the start line so I would say the cautious approach is probably best. I certainly wouldn’t do any more than just repeating your final two weeks schedule again.

      Cheers
      Steve

  5. Robin says:

    Hi Steve

    Thanks for the advice -much appreciated,
    I’ll take it steady & see how it goes !
    Good luck with your marathon
    Thanks
    Robin

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