Sprightly 3k-pace, 400m-rep session- BAU runs getting good pace from low HR-effort again
- Ran last 9 miles of 13.1-mile run at 6:40-pace off an av HR of just 141 (vs marathon = 150)
Monday, 31 March 2014
Rotterdam - 2 weeks to go
I think it's going to be ok
Saturday, 22 March 2014
Just 3 weeks to go
Oh I do like to be beside the seaside
So, after a bit of a blip, that's the final high-volume week over. I managed to push out another 60+ week, in no small part thanks to a relocation to Devon and Dorset, with some lovely scenery and challenging hills. I particularly enjoyed my 22.5 mile excursion in and around the Axe valley
That's 12 weeks done and time for a 3-week taper.
So, after a bit of a blip, that's the final high-volume week over. I managed to push out another 60+ week, in no small part thanks to a relocation to Devon and Dorset, with some lovely scenery and challenging hills. I particularly enjoyed my 22.5 mile excursion in and around the Axe valley
That's 12 weeks done and time for a 3-week taper.
Wednesday, 19 March 2014
Rotterdam - just 3.5 weeks to go
The plan falters, but there's still hope!
After the Milton Keynes disappointment, I took a very easy week (just 35 easy-paced miles). At the start of this week, I was still feeling below par, but finally (in the last 2 days) I can feel the energy coming back. Hopefully this will be a 60-mile week including a 6th and final 20+ mile effort. The final big-one will be in the Lyme Regis/Axeminster area, so plenty of hills!
Then, the hard work will have been done and I can enjoy a 3-week taper. Despite a 'wobbly' couple of weeks, I think my overall 12-week preparation has been on a par with that of 4 years ago. I suspected in 2010 that a 9 week block with a 3 weeks taper (rather than 12+3) would have been better. My 2014 preparation has confirmed to me that 9+3 would suit me better.
After the Milton Keynes disappointment, I took a very easy week (just 35 easy-paced miles). At the start of this week, I was still feeling below par, but finally (in the last 2 days) I can feel the energy coming back. Hopefully this will be a 60-mile week including a 6th and final 20+ mile effort. The final big-one will be in the Lyme Regis/Axeminster area, so plenty of hills!
Then, the hard work will have been done and I can enjoy a 3-week taper. Despite a 'wobbly' couple of weeks, I think my overall 12-week preparation has been on a par with that of 4 years ago. I suspected in 2010 that a 9 week block with a 3 weeks taper (rather than 12+3) would have been better. My 2014 preparation has confirmed to me that 9+3 would suit me better.
Tuesday, 11 March 2014
Rotterdam - 5 weeks to go and...
... I have a bad week to process, get over etc
The Nike Milton Keynes half-marathon was meant to confirm how well my training is going, how strong I am in mind and body, maybe produce a PB and indicate the stunning marathon-time I might shortly achieve and in general bolster my confidence (as the same race did 4 years ago). None of this came to pass. After 48 hours of sulky self-doubt and loss of motivation, I think I am emerging from the gloom.
I don't think there is cause for concern re the main event in Rotterdam. Just recently I've felt on fire and was flying. The problem is I ran a very hard week up to 7 days before Milton Keynes, including a 3rd consecutive Sunday run of 20+ miles. This is only a problem if you expect to run a good 13.1 mile race a week later and also did not ease off sufficiently in the week immediately preceding. In 2010, rather than completing 66 miles 7 days before the race, I'd been ill and had completed 16 miles. This was an an unintentional mini-taper which should have penned-in this time!
This what I put on the NHRR forum when I got home last Sunday...
I registered only my 2nd-ever DNF in 8 years of running! When your legs feel a bit tired after 3 miles (most of which was downhill or flat) and you've had enough by 6 miles, something is telling you it's not your day. I contemplated stopping at about 8 miles, but made it to 10 where I knew of a shortcut back to the car-park. By this time my calves were begging (rather than their earlier polite requests) to go home too.
This has put a rather large dent in my confidence re the marathon, but hopefully it's just due to overdoing it a bit and under-doing the 'mini-taper' for this race. I might have to ease off this week before putting in one final heave next week before the 3 week taper into Rotterdam.
The Nike Milton Keynes half-marathon was meant to confirm how well my training is going, how strong I am in mind and body, maybe produce a PB and indicate the stunning marathon-time I might shortly achieve and in general bolster my confidence (as the same race did 4 years ago). None of this came to pass. After 48 hours of sulky self-doubt and loss of motivation, I think I am emerging from the gloom.
I don't think there is cause for concern re the main event in Rotterdam. Just recently I've felt on fire and was flying. The problem is I ran a very hard week up to 7 days before Milton Keynes, including a 3rd consecutive Sunday run of 20+ miles. This is only a problem if you expect to run a good 13.1 mile race a week later and also did not ease off sufficiently in the week immediately preceding. In 2010, rather than completing 66 miles 7 days before the race, I'd been ill and had completed 16 miles. This was an an unintentional mini-taper which should have penned-in this time!
This what I put on the NHRR forum when I got home last Sunday...
I registered only my 2nd-ever DNF in 8 years of running! When your legs feel a bit tired after 3 miles (most of which was downhill or flat) and you've had enough by 6 miles, something is telling you it's not your day. I contemplated stopping at about 8 miles, but made it to 10 where I knew of a shortcut back to the car-park. By this time my calves were begging (rather than their earlier polite requests) to go home too.
This has put a rather large dent in my confidence re the marathon, but hopefully it's just due to overdoing it a bit and under-doing the 'mini-taper' for this race. I might have to ease off this week before putting in one final heave next week before the 3 week taper into Rotterdam.
Monday, 3 March 2014
Rotterdam Diary - 6 weeks to go
Getting exited!
Just 3 weeks to the taper now and 6 weeks to the the race. I am managing my highest ever consistent mileage and am feeling strong again after my easier week. I might even be in something close to the shape I was 4 years ago, which would be really quite something. Next Sunday's half-marathon sharpener in Milton Keynes should be a good indicator of where I am.
Just 3 weeks to the taper now and 6 weeks to the the race. I am managing my highest ever consistent mileage and am feeling strong again after my easier week. I might even be in something close to the shape I was 4 years ago, which would be really quite something. Next Sunday's half-marathon sharpener in Milton Keynes should be a good indicator of where I am.- Good Tuesday session with 3Miles at 6:00 pace, 2Miles at 5:52-pace and 1Mile at 5:49 pace
- Very encouraging 20.7-miler in windy conditions at 6:59-pace with an average HR of only 135
- Very encouraging 11.2 miles marathon-effort in good conditions (av HR = 148) > 6:23 pace.
- 5 runs of over 20 miles now completed (2 to go before taper)
- 66 mile week (highest ever) - target peak before taper = 70
- 6-week rolling weekly-average mileage = 59 (highest ever) - target peak before taper = 62
- Last 4 weeks; 59, 64, 56, 66
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