Week 6, Session 4 - Recovery Run - (4 Miles)
Session 5 - Progression Run (11.25 Miles - Last 4.25 miles HM Pace)
What a great end to the week. Both of my weekend runs were run in gorgeous conditions and on Sundays long run the weather was so good I was able to run in just a running vest for the first time this year. Who'd of thought only a couple of weeks ago the ground was solid and we were all wrapped up to protect ourselves from sub-zero temeratures.
Yesterday's recovery run was pretty standard, but I was just happy to get out and feel good after a few tough runs during the week. Todays long run was a progression run in preparation for next weekends Half Marathon, so the mileage reduced but the final 30 minutes had to be run at HM race pace to get me used to running at that speed at the end of a long run.
In order to prepare for next weekend, I timed the run so that it was at roughly the same time as the race, which starts at 11:00am. Thankfully this meant I didn't have to get up too early to get my porridge down me, because I didn't get the best sleep the night before as I had to keep getting up to tend to my youngest son Kieran who wasn't feeling well. As my wife was working in the morning, I took the kids over to my Mum & Dad's after breakfast and did my run from there. This works out really well as I get to run a more varied route, the boys get to spend time with Nanny & Grandad and they give me lunch when I return.
The run went really well and I was able to comfortably maintain the pace that I intend to race the Half Marathon in. I completed the 11.25 miles in 1hr 29 mins. I'm nowhere near my usual HM pace, but certainly well within the required pace that is equivalent to my target marathon time. I've just got to hope that my wig etc. doesn't slow me down too much.
After the run I made the bold decsion to have a cold bath for the first time this year. It was agony, so I aborted a bit earlier than I should have done, but at least I did it. The pain is well worth the reward of a lack of aching muscles the follwoing day . . . I just hope getting out early doesn't stop it working.
Next week is a taper to the race, so it should be fairly easy with just one quality interval session and a couple of recovery runs to do. I'm looking forward to it as I haven't raced since September before I got injured.
Week 6 Summary - 34.75 miles : 4hrs 42 mins
Session 1 - 6 x 5 Mins Threshold Intervals - 9 Miles
Session 2 - Recovery Run - 3.5 Miles
Session 3 - 5 x 5 Mins Kenyan Hills - 7 Miles
Session 4 - Recovery Run - 4 Miles
Seesion 5 - Progression Run - 11.25 Miles with last 4.25 miles HM Pace
Sunday, 26 February 2012
Friday, 24 February 2012
First Toe Nail Casualties of the Year !!!
Week 6, Session 1 - 6 x 5 mins Threshold Intervals (9 miles)
Session 2 - 30 mins Recovery Run (3.5 miles)
Session 3 - 5 x 5 mins Kenyan Hills (7 miles)
Well I'm 6 weeks into the training program and the miles are coming thick and fast and it would appear that Sunday's long run has provided me with my first 2 toe nail casualties of the year. I think the pounding I gave my feet during the quick sharp decents early in my 14.5 miler are the cause. I managed to go all of last year without losing any nails for the first time since I started running, but this is the earliest I've ever suffered. They are currently very purple and sore, but I know the soreness won't last long and then they'll just go 'dead'.
I felt fantastic during Tueday's lunchtimes interval session and that was reflected in my interval times. They were all comfortably run at 10K pace rather than my target tempo pace. I know I should've slowed up, but each time I did I found myself naturally creeping back up to 10K pace again. This is probably because my natural tempo pace is quicker than my target based on the time I'm going for in the marathon. I decided not to fight it and let myself go for once, because I was feeling good and the music I was listening to just made me want to run quickly.
For the first time since week 1 of the training I have 5 sessions in a week and Wednesday's run was the additional session. The way I felt on this recovery run couldn't have been any further away from how I'd felt the previous day. I got up early and went for my run at 6:30am because I knew I couldn't fit it in at lunchtime or in the evening and I felt quite tired. My toes were feeling very sore and I ended up running the slowest I've run for a couple of years. It didn't really matter because it was only a recovery run, but I did feel awful.
Thursday lunchtimes Kenyan Hills session was also a bit of a struggle. I was extremely tired after a late night and a few Guinnesses and that combined with me not having my usual mid morning banana and running the first interval far too quickly I was soon wishing I stayed sat at my desk. This session involved running up and down a 1 minute climb at tempo pace 30 times including 1 minute recoveries between sets and the thought of doing 24 more after making myself tired after the first 6 nearly made me give up . . . but I am determined to complete all my sessions during this training program, so I soldiered on. I managed to run the following 3 intervals at the correct pace, but my final 2 were way off the mark.
Next weekend I've got a Half Marathon near Stratford-upon-Avon which is nearly a 2 hour drive from here. Spending that length of time sat in a car doesn't sound like very good pre-race preparation to me, so today I maded the decision to book a Travel Lodge (nice and cheap) a bit closer to the event which is going to make things much easier on the day.
Today was a welcome rest day after 3 back to back days of running, but back on it tomorrow, albeit a short recovery run.
Session 2 - 30 mins Recovery Run (3.5 miles)
Session 3 - 5 x 5 mins Kenyan Hills (7 miles)
Well I'm 6 weeks into the training program and the miles are coming thick and fast and it would appear that Sunday's long run has provided me with my first 2 toe nail casualties of the year. I think the pounding I gave my feet during the quick sharp decents early in my 14.5 miler are the cause. I managed to go all of last year without losing any nails for the first time since I started running, but this is the earliest I've ever suffered. They are currently very purple and sore, but I know the soreness won't last long and then they'll just go 'dead'.
I felt fantastic during Tueday's lunchtimes interval session and that was reflected in my interval times. They were all comfortably run at 10K pace rather than my target tempo pace. I know I should've slowed up, but each time I did I found myself naturally creeping back up to 10K pace again. This is probably because my natural tempo pace is quicker than my target based on the time I'm going for in the marathon. I decided not to fight it and let myself go for once, because I was feeling good and the music I was listening to just made me want to run quickly.
For the first time since week 1 of the training I have 5 sessions in a week and Wednesday's run was the additional session. The way I felt on this recovery run couldn't have been any further away from how I'd felt the previous day. I got up early and went for my run at 6:30am because I knew I couldn't fit it in at lunchtime or in the evening and I felt quite tired. My toes were feeling very sore and I ended up running the slowest I've run for a couple of years. It didn't really matter because it was only a recovery run, but I did feel awful.
Thursday lunchtimes Kenyan Hills session was also a bit of a struggle. I was extremely tired after a late night and a few Guinnesses and that combined with me not having my usual mid morning banana and running the first interval far too quickly I was soon wishing I stayed sat at my desk. This session involved running up and down a 1 minute climb at tempo pace 30 times including 1 minute recoveries between sets and the thought of doing 24 more after making myself tired after the first 6 nearly made me give up . . . but I am determined to complete all my sessions during this training program, so I soldiered on. I managed to run the following 3 intervals at the correct pace, but my final 2 were way off the mark.
Next weekend I've got a Half Marathon near Stratford-upon-Avon which is nearly a 2 hour drive from here. Spending that length of time sat in a car doesn't sound like very good pre-race preparation to me, so today I maded the decision to book a Travel Lodge (nice and cheap) a bit closer to the event which is going to make things much easier on the day.
Today was a welcome rest day after 3 back to back days of running, but back on it tomorrow, albeit a short recovery run.
Sunday, 19 February 2012
Week 5 Training . . . DONE !!!
Week 5, Session 2 - 2 x 12 Mins Kenyan Hills - (6.5 Miles)
Session 3 - Recovery Run (5 Miles)
Session 4 - Long Run (14.5 Miles)
After last weeks "Easy Week", the training program was certainly back into full swing this week. Tuesday's early morning interval session that I discussed in my last post was tough going (purely because of the early start) and Thursday's Kenyan Hills session was one of the toughest workouts I can ever remember doing. By the end of the first rep I was close to max HR and I think one more climb would've finished me off, but after the 3 minute recovery between the 2 reps I was ready to go again and paced the climbs much better - only 3 secs/mile slower, but I made sure I was running at an even tempo pace up the hills.
Somehow, I managed to time my 5 mile recovery run on Saturday really well, because all morning it was cold and windy while I was watching my son's play football and when we got home for lunch it was pouring down. So I wasn't looking forward to going out for my run, but by the time I went out, the sun was shining and the wind had completely dropped.
When I got back from my run on Saturday and uploaded my Garmin data onto my PC, I noticed that the 2 pairs of running shoes that I'm currently rotating won't last me until the end of training. So I quickly got online to hunt down another pair of the model I already have. Luckily, because Mizuno have just released a newer version of my trainers, I was able to grab a bargain £45 cheaper than my other pairs. At the same time I bought a gel belt to try out, because I think I'll need one for the marathon. I usually only need to carry 3 gels for a half marathon and they just about squeeze into the pocket of my running shorts, and I'm going to need carry about 7 or 8 for the marathon (I think).
After a nice Sunday morning bike ride with my boys I went out for my long run this afternoon. I ran 14.5 miles in 2 hours 2 minutes which I was very happy with. It was slightly quicker than I should've run it, but with some nasty climbs and decents during the first 5 miles I found it difficult to maintain an even pace for the first half of the run. I'm beginimg to get on top of my fueling strategy for the marathon and I can highly recommend the High 5 ISOGels that I've been trying out eversince being given one in my Cardiff 10K goody bag last year. I used to use the Lucozade gels and put up with the thick gooey consistency that made them hard to swallow and they didn't taste that great either. I now use the berry flavour ISOgels and they are fabulous because not only do they taste great, they are much more watery than normal gels and you don't need to wash them down with water . . . although I still have a swig of water afterwards to clear my mouth.
In order to fit the Half Marathon race that I've entered into (a week earlier than scheduled on my training plan) I have had to make quite a few alterations to the plan so that I can get the right workouts in before and after the race. I thought it was going to be as easy as just swapping a couple of weeks around, but I have had to make changes to 4 weeks of the program. I won't get back on track until Week 10, but I'm happy with the changes made and the overall mileage stays the same.
All in all, a good week of running. The mileage has increased a bit going over 30 miles and 4 hours for the first time in the program.
Bring on next week . . . 5 sessions for the first time since Week 1 !!
Week 5 Summary - 33.25 miles : 4hrs 33 mins
Session 1 - 5 x 5 Mins Threshold Intervals - 7.25 Miles
Session 2 - 2 x 12 Mins Kenyan Hills - 6.5 Miles
Session 3 - Recovery Run - 5 Miles
Session 4 - Long Run - 14.5 Miles
Session 3 - Recovery Run (5 Miles)
Session 4 - Long Run (14.5 Miles)
After last weeks "Easy Week", the training program was certainly back into full swing this week. Tuesday's early morning interval session that I discussed in my last post was tough going (purely because of the early start) and Thursday's Kenyan Hills session was one of the toughest workouts I can ever remember doing. By the end of the first rep I was close to max HR and I think one more climb would've finished me off, but after the 3 minute recovery between the 2 reps I was ready to go again and paced the climbs much better - only 3 secs/mile slower, but I made sure I was running at an even tempo pace up the hills.
Somehow, I managed to time my 5 mile recovery run on Saturday really well, because all morning it was cold and windy while I was watching my son's play football and when we got home for lunch it was pouring down. So I wasn't looking forward to going out for my run, but by the time I went out, the sun was shining and the wind had completely dropped.
When I got back from my run on Saturday and uploaded my Garmin data onto my PC, I noticed that the 2 pairs of running shoes that I'm currently rotating won't last me until the end of training. So I quickly got online to hunt down another pair of the model I already have. Luckily, because Mizuno have just released a newer version of my trainers, I was able to grab a bargain £45 cheaper than my other pairs. At the same time I bought a gel belt to try out, because I think I'll need one for the marathon. I usually only need to carry 3 gels for a half marathon and they just about squeeze into the pocket of my running shorts, and I'm going to need carry about 7 or 8 for the marathon (I think).
After a nice Sunday morning bike ride with my boys I went out for my long run this afternoon. I ran 14.5 miles in 2 hours 2 minutes which I was very happy with. It was slightly quicker than I should've run it, but with some nasty climbs and decents during the first 5 miles I found it difficult to maintain an even pace for the first half of the run. I'm beginimg to get on top of my fueling strategy for the marathon and I can highly recommend the High 5 ISOGels that I've been trying out eversince being given one in my Cardiff 10K goody bag last year. I used to use the Lucozade gels and put up with the thick gooey consistency that made them hard to swallow and they didn't taste that great either. I now use the berry flavour ISOgels and they are fabulous because not only do they taste great, they are much more watery than normal gels and you don't need to wash them down with water . . . although I still have a swig of water afterwards to clear my mouth.
In order to fit the Half Marathon race that I've entered into (a week earlier than scheduled on my training plan) I have had to make quite a few alterations to the plan so that I can get the right workouts in before and after the race. I thought it was going to be as easy as just swapping a couple of weeks around, but I have had to make changes to 4 weeks of the program. I won't get back on track until Week 10, but I'm happy with the changes made and the overall mileage stays the same.
All in all, a good week of running. The mileage has increased a bit going over 30 miles and 4 hours for the first time in the program.
Bring on next week . . . 5 sessions for the first time since Week 1 !!
Week 5 Summary - 33.25 miles : 4hrs 33 mins
Session 1 - 5 x 5 Mins Threshold Intervals - 7.25 Miles
Session 2 - 2 x 12 Mins Kenyan Hills - 6.5 Miles
Session 3 - Recovery Run - 5 Miles
Session 4 - Long Run - 14.5 Miles
Tuesday, 14 February 2012
An Early Start . . . zzzzzz
Week 5, Session 1 - 5 x 5 mins Threshold Intervals (7.25 miles)
Today was the first run that I had to re-schedule from my usual routine since starting my marathon training program. I usually like to do my mid-week run's during my lunch break at work so that I don't disrupt things at home too much, but today I was out of the office for most of the day so I was going to need to run either before work or late in the evening.
I decided to take the less appealing option of an early morning run because I'm out most nights this week and need to get stuff done at home in the evening. So when my youngest son Kieran woke me up just before 6am, I got up, got ready and went out the door fueled with just a handful of Haribo Star Mix . . . I love Haribo, but at that time of the morning they just don't taste right !!
Today's run was a 5 x 0.75 mile threshold interval session with 90 second recovery jogs between each interval. After an easy paced 1.5 mile warm up I got into my first interval. Straight away I could feel that this was going to be a tough session as I was feeling far too tired and I was finding it difficult to maintain a consistent tempo pace. I think the previous evenings core and strength workout out was taking it's toll as well. Somehow, I managed to get close to my target pace, but because it wasn't run at an even pace it didn't feel good and I was desperate for the recovery section. Typically the first recovery involved jogging up a bit of a hill, so it didn't feel much like a rest.
I'm happy to say that as the run went on, I started to feel much better (probably due to waking up) and I started to hit my target tempo pace quite easily. I really enjoyed the run in the end and was glad that I made the effort to get up and do it early. A real plus point for me was that I noticed how quickly my heart rate dropped during each of my recovery sessions showing how much my fitness is improving. It dropped from a threshold level (85% working HR) to a zone 2 level (60-70% working HR) in under 30 seconds.
My training program has me scheduled to race a Half Marathon at the end of week 8 and I have finally managed to get entered into one. Ideally I wanted to enter the Bath Half as it is local to me, but because of the injury I was suffering from at the end of last year I didn't enter it just in case I wasn't going to be ready in time so I missed the entry cutoff date. I also missed the entry deadline for the Silverstone HM that is on the same day, so my options were now limited. I've managed to enter the Shakespeare Raceway HM near Stratford upon Avon, which is over 80 miles away and the weekend before I am supposed to race a half, but as my options are limited I can't be fussy about that, so i'll just have to jiggle my training program about a bit. I running the marathon in fancy dress, so this will give me the oportunity to test it out in race conditions and I should find out if I can handle running in a hot wig!!
A day off tomorrow, before yet another Kenyan Hills workout on Thursday lunchtime.
Today was the first run that I had to re-schedule from my usual routine since starting my marathon training program. I usually like to do my mid-week run's during my lunch break at work so that I don't disrupt things at home too much, but today I was out of the office for most of the day so I was going to need to run either before work or late in the evening.
I decided to take the less appealing option of an early morning run because I'm out most nights this week and need to get stuff done at home in the evening. So when my youngest son Kieran woke me up just before 6am, I got up, got ready and went out the door fueled with just a handful of Haribo Star Mix . . . I love Haribo, but at that time of the morning they just don't taste right !!
Today's run was a 5 x 0.75 mile threshold interval session with 90 second recovery jogs between each interval. After an easy paced 1.5 mile warm up I got into my first interval. Straight away I could feel that this was going to be a tough session as I was feeling far too tired and I was finding it difficult to maintain a consistent tempo pace. I think the previous evenings core and strength workout out was taking it's toll as well. Somehow, I managed to get close to my target pace, but because it wasn't run at an even pace it didn't feel good and I was desperate for the recovery section. Typically the first recovery involved jogging up a bit of a hill, so it didn't feel much like a rest.
I'm happy to say that as the run went on, I started to feel much better (probably due to waking up) and I started to hit my target tempo pace quite easily. I really enjoyed the run in the end and was glad that I made the effort to get up and do it early. A real plus point for me was that I noticed how quickly my heart rate dropped during each of my recovery sessions showing how much my fitness is improving. It dropped from a threshold level (85% working HR) to a zone 2 level (60-70% working HR) in under 30 seconds.
My training program has me scheduled to race a Half Marathon at the end of week 8 and I have finally managed to get entered into one. Ideally I wanted to enter the Bath Half as it is local to me, but because of the injury I was suffering from at the end of last year I didn't enter it just in case I wasn't going to be ready in time so I missed the entry cutoff date. I also missed the entry deadline for the Silverstone HM that is on the same day, so my options were now limited. I've managed to enter the Shakespeare Raceway HM near Stratford upon Avon, which is over 80 miles away and the weekend before I am supposed to race a half, but as my options are limited I can't be fussy about that, so i'll just have to jiggle my training program about a bit. I running the marathon in fancy dress, so this will give me the oportunity to test it out in race conditions and I should find out if I can handle running in a hot wig!!
A day off tomorrow, before yet another Kenyan Hills workout on Thursday lunchtime.
Sunday, 12 February 2012
"Easy" Week . . . DONE !!!
Week 4, Session 1 - Recovery Run (4 Miles)
Session 2 - 3 x 5 Mins Threshold Intervals (6 Miles)
Session 3 - Recovery Run (4 Miles)
Session 4 - Long Run (9.5 Miles)
Four weeks into my marathon training program and I've been given what they call an "easy" week. Apparently, when training, we should reduce the intensity of our workouts about every 4 weeks to give the body time to recover, but still try and maintain a good mileage base.
So this week the usual Kenyan Hills session was replaced with a short recovery run, the interval session had 5 minute recoveries rather than the usual 2 minutes and my long run was 30 minutes shorter than the previous week.
I think the combination of fantastic weather (cold but sunny), and the drop in intensity of the workouts, have made me really enjoy all of my runs this week. The extra recovery time at the end of each of my intervals on Thursday really made a big difference to my performance during the quick sections.
I decided to do my long run from my parent's house this morning, which went down well with my kids as they got to play with Nanny & Grandad and I have the bonus of a varied route. So after a late night out with the lads (not ideal preparation), I got up fairly early, had breakfast and packed my kit bag before heading over there. Unfortunately, when I got there I realised that I'd forgotten to pack my running belt that holds my little water bottles, so I was going to have to run without fluids. This was not ideal the morning after a night on the booze. Surprisingly though, during the run I found that I didn't miss it too much, but I did start to feel a little dehydrated an hour after finishing despite drinking a fair bit when I got back.
So next week the training kicks on again including extended Interval & Kenyan Hills sessions and a 2 hour long run on Sunday. The mileage really starts to build from here and I think the magnitude of what I'm taking on is going to hit home over the following few weeks.
I've also got to get my act together and book myself in for an early March Half Marathon or 10 mile race. I'm planning to wear a bit of fancy dress including a wig when running the London Marathon, so I need to practice wearing it during an event because there's no way I'm going to try it out during my regular training runs . . . not even in the dark !!
Week 4 Summary - 23.5 miles : 3hrs 16 mins
Session 1 - Recovery Run - 4 Miles
Session 2 - 3 x 5 Mins Threshold Intervals - 6 Miles
Session 3 - Recovery Run - 4 Miles
Session 4 - Long Run - 9.5 Miles
Session 2 - 3 x 5 Mins Threshold Intervals (6 Miles)
Session 3 - Recovery Run (4 Miles)
Session 4 - Long Run (9.5 Miles)
Four weeks into my marathon training program and I've been given what they call an "easy" week. Apparently, when training, we should reduce the intensity of our workouts about every 4 weeks to give the body time to recover, but still try and maintain a good mileage base.
So this week the usual Kenyan Hills session was replaced with a short recovery run, the interval session had 5 minute recoveries rather than the usual 2 minutes and my long run was 30 minutes shorter than the previous week.
I think the combination of fantastic weather (cold but sunny), and the drop in intensity of the workouts, have made me really enjoy all of my runs this week. The extra recovery time at the end of each of my intervals on Thursday really made a big difference to my performance during the quick sections.
I decided to do my long run from my parent's house this morning, which went down well with my kids as they got to play with Nanny & Grandad and I have the bonus of a varied route. So after a late night out with the lads (not ideal preparation), I got up fairly early, had breakfast and packed my kit bag before heading over there. Unfortunately, when I got there I realised that I'd forgotten to pack my running belt that holds my little water bottles, so I was going to have to run without fluids. This was not ideal the morning after a night on the booze. Surprisingly though, during the run I found that I didn't miss it too much, but I did start to feel a little dehydrated an hour after finishing despite drinking a fair bit when I got back.
So next week the training kicks on again including extended Interval & Kenyan Hills sessions and a 2 hour long run on Sunday. The mileage really starts to build from here and I think the magnitude of what I'm taking on is going to hit home over the following few weeks.
I've also got to get my act together and book myself in for an early March Half Marathon or 10 mile race. I'm planning to wear a bit of fancy dress including a wig when running the London Marathon, so I need to practice wearing it during an event because there's no way I'm going to try it out during my regular training runs . . . not even in the dark !!
Week 4 Summary - 23.5 miles : 3hrs 16 mins
Session 1 - Recovery Run - 4 Miles
Session 2 - 3 x 5 Mins Threshold Intervals - 6 Miles
Session 3 - Recovery Run - 4 Miles
Session 4 - Long Run - 9.5 Miles
Monday, 6 February 2012
Week 3 Training . . . DONE !!!
Week 3, Session 3 - Recovery Run (3.5 Miles)
Session 4 - Long Run (12.5 Miles)
As usual, my Saturday morning was spent on the sidelines watching my 2 football mad boys at the soccer development center. This week they both had training on the astro turf, which was just as well, beacuse all the pitches were frozen solid and if Ben was scheduled to have a match he would've been disappointed because there was no way it would be played. Despite the cold, the boys were keen to get outside and play in it because they got what they've been asking for since Christams Eve . . . SNOW !!!
Unfortunately the snow was turning to sleat by the time I went out for my recovery run later on Saturday afternoon and the wind had picked up as well, which was whipping the sleat into my eyes. Conditions under foot were also a bit tricky in places because the snow that had settled on the pavements during the morning was turning into slush. By the end of the run I was soaked, but I was only out for 29 minutes, so it wasn't too bad really.
Sunday was time for the long run . . . I like to make sure that at least half of my long runs during training are run at a similar time of day to that of the race I'm training for. This ensures the body is ready for it come race day and it also gives me chance to practice my pre-race fueling strategy. So, I gave up my Sunday morning lie in for an early breakfast and had an hour playing with the kids before going out. Conditions were fantastic . . . blue skies and sunshine and much milder than the previous few days. I took a couple of gels out with me for this one because I'd be out for about 1 hour and 45 minutes, but I was gutted to find that I'd lost one on route when I went take my first one out. That meant I had to adjust my refueling and wait another 20 minutes as I was going to need my remaining gel later in the run. After about 7 miles my route took me up a tough hill up into the woods, but I'm glad to say that all the Kenyan Hill sessions that I've been doing over the last few weeks appear to be paying dividends, because I was able to cruise up it without any problems. I really enjoyed the run and I feel that I'm getting stronger all the time. I'm not getting the aches in my hips that I tend to get when the distances start to increase and my knee is holding up pretty well. I could only feel a slight niggle in it after about 10 miles, but nothing that makes me feel I should worry about it. I ended up running 12.5 miles in 1 hour 46 minutes, which was just about the pace I was aiming for.
All in all, it's been a great week of training. I performed much better than expected during my threshold intervals, I'm begining to really enjoy the Kenyan Hill workouts and I'm seeing the benefits of both these sessions in my long runs.
Next week is scheduled to be an "Easy Week" in my training program. "Easy" seems a bit of a strange word to use to describe a week when I still have to fit 23 miles into 4 runs. Surely it should be called " A Slightly Easier Week". Either way, I'm sure the legs will be appreciative of the reduction in miles.
Week 3 Summary - 29 miles : 3hrs 57 mins
Session 1 - 4 x 6 Mins Threshold Intervals - 7 Miles
Session 2 - 2 x 10 Mins Kenyan Hills - 6 Miles
Session 3 - Recovery Run - 3.5 Miles
Session 4 - Long Run - 12.5 Miles
Session 4 - Long Run (12.5 Miles)
As usual, my Saturday morning was spent on the sidelines watching my 2 football mad boys at the soccer development center. This week they both had training on the astro turf, which was just as well, beacuse all the pitches were frozen solid and if Ben was scheduled to have a match he would've been disappointed because there was no way it would be played. Despite the cold, the boys were keen to get outside and play in it because they got what they've been asking for since Christams Eve . . . SNOW !!!
Unfortunately the snow was turning to sleat by the time I went out for my recovery run later on Saturday afternoon and the wind had picked up as well, which was whipping the sleat into my eyes. Conditions under foot were also a bit tricky in places because the snow that had settled on the pavements during the morning was turning into slush. By the end of the run I was soaked, but I was only out for 29 minutes, so it wasn't too bad really.
Sunday was time for the long run . . . I like to make sure that at least half of my long runs during training are run at a similar time of day to that of the race I'm training for. This ensures the body is ready for it come race day and it also gives me chance to practice my pre-race fueling strategy. So, I gave up my Sunday morning lie in for an early breakfast and had an hour playing with the kids before going out. Conditions were fantastic . . . blue skies and sunshine and much milder than the previous few days. I took a couple of gels out with me for this one because I'd be out for about 1 hour and 45 minutes, but I was gutted to find that I'd lost one on route when I went take my first one out. That meant I had to adjust my refueling and wait another 20 minutes as I was going to need my remaining gel later in the run. After about 7 miles my route took me up a tough hill up into the woods, but I'm glad to say that all the Kenyan Hill sessions that I've been doing over the last few weeks appear to be paying dividends, because I was able to cruise up it without any problems. I really enjoyed the run and I feel that I'm getting stronger all the time. I'm not getting the aches in my hips that I tend to get when the distances start to increase and my knee is holding up pretty well. I could only feel a slight niggle in it after about 10 miles, but nothing that makes me feel I should worry about it. I ended up running 12.5 miles in 1 hour 46 minutes, which was just about the pace I was aiming for.
All in all, it's been a great week of training. I performed much better than expected during my threshold intervals, I'm begining to really enjoy the Kenyan Hill workouts and I'm seeing the benefits of both these sessions in my long runs.
Next week is scheduled to be an "Easy Week" in my training program. "Easy" seems a bit of a strange word to use to describe a week when I still have to fit 23 miles into 4 runs. Surely it should be called " A Slightly Easier Week". Either way, I'm sure the legs will be appreciative of the reduction in miles.
Week 3 Summary - 29 miles : 3hrs 57 mins
Session 1 - 4 x 6 Mins Threshold Intervals - 7 Miles
Session 2 - 2 x 10 Mins Kenyan Hills - 6 Miles
Session 3 - Recovery Run - 3.5 Miles
Session 4 - Long Run - 12.5 Miles
Friday, 3 February 2012
Quality Runs in Sub-Zero Temperatures
Week 3, Session 1 - 4 x 6 mins Threshold Intervals (7 miles)
Session 2 - 2 x 10 mins Kenyan Hills (6 miles)
Two quality sessions in perfect wintery sunshine so far this week.
I thought Tuesday lunchtime's Threshold Interval session was going to be a complete waste of time as I only got about 30 minutes sleep the previous night. But to my suprise I was full of energy during the run and my final 2 intervals were ran at near 10K pace rather than the required threshold pace. I'm not sure if this was down to gel that I'd gulped down just before I set off, or the superb up tempo tracks that came onto my iPod. Either way I was really chuffed with my performance.
Thursday lunchtime's work out was another Kenyan Hills session. I'm begining to really enjoy these workouts. It was an absolutely freezing cold day, but the sun was out for the warm up, so I didn't mind that. Unfortunately the hill that I was using was mostly in the shade and I was running up into a headwind which made it feel like about -5 degrees at least. After going off a bit too fast last week I was keen to run the hills at a hard but even pace this time and I got it spot on. It's amazing how the miles tick by when you are doing intervals like these. It's only 1.35 miles from where I work to the hill I run up, but in all I clocked up 6 miles, so that means I was running up and down the hill for 3.3 miles . . . hard work, but well worth it in the long run.
Speaking of long runs, it looks like it's going to be a pretty cold one on Sunday. After a recovery run on Saturday I'll be out early Sunday morning for a 12-13 miler . . . I'm thinking I might need to wrap up warm for that one!!
Session 2 - 2 x 10 mins Kenyan Hills (6 miles)
Two quality sessions in perfect wintery sunshine so far this week.
I thought Tuesday lunchtime's Threshold Interval session was going to be a complete waste of time as I only got about 30 minutes sleep the previous night. But to my suprise I was full of energy during the run and my final 2 intervals were ran at near 10K pace rather than the required threshold pace. I'm not sure if this was down to gel that I'd gulped down just before I set off, or the superb up tempo tracks that came onto my iPod. Either way I was really chuffed with my performance.
Thursday lunchtime's work out was another Kenyan Hills session. I'm begining to really enjoy these workouts. It was an absolutely freezing cold day, but the sun was out for the warm up, so I didn't mind that. Unfortunately the hill that I was using was mostly in the shade and I was running up into a headwind which made it feel like about -5 degrees at least. After going off a bit too fast last week I was keen to run the hills at a hard but even pace this time and I got it spot on. It's amazing how the miles tick by when you are doing intervals like these. It's only 1.35 miles from where I work to the hill I run up, but in all I clocked up 6 miles, so that means I was running up and down the hill for 3.3 miles . . . hard work, but well worth it in the long run.
Speaking of long runs, it looks like it's going to be a pretty cold one on Sunday. After a recovery run on Saturday I'll be out early Sunday morning for a 12-13 miler . . . I'm thinking I might need to wrap up warm for that one!!
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