Rotterdam - 6 days to go

It's feeling a bit real now!

Last week's highlights

• A relaxing 36-mile total
• 6x 1k session at a controlled 5:33 pace
• 5.25-mile run at marathon HR (146 bpm) generating a pace of 6:24
• Easy 10-miler on Sunday

And now...

• Just 20 miles pre-race this week
• A few faster-paced miles, but nothing strenuous
• Fly out to Rotterdam Saturday morning
• Sunday 13th April - watch this space!

Rotterdam - 2 weeks to go

I think it's going to be ok

• 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)

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.

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.

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.

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.

• 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