VLM2016 – Training Summary Week 11 including London Target

Mon – 6 miles (6:20m/m)
Tue – AM 6 miles (6:17m/m) PM 11 miles (5:43m/m) incl track 2 mile/4x800m
Wed – AM 6 miles (8:03m/m) PM 8 miles (6:25m/m)
Thu – AM 4 miles (6:23m/m) PM 12.6 miles (5:23m/m) incl track 10km (31:37)
Fri – AM 8 miles (6:04m/m) PM 6 miles (6:09m/m)
Sat – AM 16 miles (5:52m/m) incl parkrun (1st 16:15) PM 6 miles (5:35m/m)
Sun – 12 miles Progressive (5:50m/m)

Total Mileage – 101.74 miles (6:03m/m)

After last weeks big miles at a slower average pace, the plan for this week was to drop the mileage a little but increase the intensity both with some shorter track sessions and up’ing the pace of my general runs as well. Reasonably happy with the results with just over 100 miles for the week, two track sessions and an overall average pace around 30 sec/mile faster than last week.

The two track sessions were a repeat of the same sessions I did in the build up to Glasgow 2014 and although they were considerably slower this time I was still generally pleased with the pace considering I have really struggled so far this year with any real fast running. The 800m reps on Tuesday’s session were a bit of a shock to the system and I found myself working hard for the 2:22’s but considering that is the first time I’ve been under 5m/m pace this year its not that surprising! I actually intended to do 5x800m after the 2 mile tempo but the hamstring tightened a little during the 4th so I played it safe and binned the final one.
Thursday’s 10km threshold effort on the track was probably my most pleasing run of the week and although i was almost a minute slower than this same run before Glasgow, I was pleasantly surprised how comfortable it felt running 31:37 with a slightly faster second 5km. Check out the Garmin links above or below for full details on all the sessions.

The plan for the weekend was to knock out a good few miles at a steady pace with a few tester miles thrown in at target marathon pace at various points. The 10km on Thursday has given me hope that even though I’m not anywhere near PB shape for Sunday, I may have a reasonable chance of dipping under 2:20 which I would be really happy with. I’m definitely in better shape than at any point in 2015 and my body has been responding well to training over the last week or so….. my resting heart rate on Saturday morning was ticking over nicely at 31bpm, something I haven’t seen since 2014!

IMG_0286

So the weekend ending up being a total of 34 miles (16+6+12) average pace 5:49m/m including Poole parkrun at around target marathon pace. It all felt a little harder than I hoped but its not that surprising considering the weeks training………hopefully nothing the taper can’t fix!

Looking forward to Sunday now, I’ll have half an eye on the Wings for Life race which I need to recover quickly for but I intend to give London a real good go…..you never know – maybe another 2:19 for the collection 😉

Posted in Weekly SUmmary | Tagged , , , , , , , , , , , | 2 Comments

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 😉

Posted in Weekly SUmmary | Tagged , , , , , , | 8 Comments

VLM2016 – Training Summary Week 9 including INJURY!!

Mon – 5 miles (6:57m/m)
Tue – AM 8 miles (5:48m/m) PM 6 miles progressive (5:44m/m)
Wed – AM 4 miles (6:45m/m) PM 7.29 miles (5:50m/m) including aborted session
Thu – REST
Fri – 6 miles (6:00m/m)
Sat – 6 miles (6:25m/m)
Sun – VERY AM 1.69 miles (7:07m/m) AM 2.42 miles (5:16m/m) Reading Half DNF

Total Mileage – 48.46 miles (6:11m/m)

So one minute I’m celebrating a world age best over 40 miles on the track feeling on top of the world and the next I’m doing the “walk of shame” back to the finish line of the Reading Half having to walk past 10000 runners coming the other way as I’ve just DNF’ed……..

fan_1363375500_600x275

The highs and lows of an endurance runner, don’t you just love it!

The week started fine and after an easy day on Monday to get over the back to back long runs at the weekend I was feeling great on Tuesday with my planned steady runs coming out a lot faster than expected.
It all started to go a bit wrong though on Wednesday evening’s BAC marathon session as during the first 24min effort the bottom of my left hamstring right behind the knee started to tighten up quickly and actually started to affect my knee lift. Within a couple of miles I could tell that it was only going to get worse and so aborted the session at the end of the 24min effort and jogged back to the car.
I took a full rest day on Thursday and also went to see Tim the physio for some ultrasound and massage on it and so by the time I came round to testing it on Friday it felt much better.
Thought I’d just do another small run on Saturday and then hopefully if it held up okay I would have the added bonus of racing the Reading Half on fresh legs due to the enforced taper.
Unfortunately this wasn’t to be and I could tell a couple of miles into the race that things still were not quite right as my stride had already started to be impacted and the bottom of the hamstring was tightening up again fast! The best case scenario from there would be that I would be able to struggle round to a disappointing time, worse case scenario would be ending up doing serious damage to the hamstring so I decided to stop immediately before it had a chance to really ruin all my plans!

The good news is that today I’ve been able to comfortably do a run at 7:00m/m pace without causing any pain or tightness so for the moment I’m just going to stick to easy running. Will see how it feels on Wednesday and then make a decision about whether to do the final big marathon session or not, may have to do it as a progressive run to ease the hamstring into it!

Posted in Weekly SUmmary | Tagged , , , , , , , | 4 Comments