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.
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 😉