Rotterdam Diary - 7 weeks to go

An easier week

I was ready for an easier week as I was feeling tired and also picked up a cold.

• No speedwork
• No marathon-pace effort
• Mileage reduced (56)
• 20.1 mile-run in very windy conditions, so pace much reduced from around 7:10 to 7:27.  Av HR just 132
• 6-week rolling weekly-average = 57
• Last 4 weeks' mileage: 59, 59, 64, 56

Rotterdam Diary - 8 weeks to go

Another solid week

• 64 mile-week
• 6 week-rolling weekly-average mileage = 56
• 11.8 mile section of 2nd long run at marathon effort (av 146 bpm) with 6:30 pace - very windy!
• 21.7 mile run completed in 2hr 35min (7:09 pace) - av HR 135 bpm

Rotterdam Diary - 9 weeks to go

Training adaptations kicking in well

• 16.2 mile run in very windy conditions, but with an average pace of 7:00/mile and an average HR of only 132 bpm.  This is very encouraging.
• 10.1 mile segment of a longer run at marathon HR-effort (148 bpm) with an average pace of 6:24.
• 3x 1.7M Dive Centre Loop at 10k effort - average 9:56/rep (5:50 mile-pace) - only a shade below my best ever session on this route 4 years ago (average 9:53/rep) when in my best-ever shape.  However, last week's session was only off 90s recoveries vs 2 mins in 2010!  
• Mileage last week = 59 (last 4 weeks 56, 51, 59, 59)

Rotterdam Diary - 10 weeks out

Working hard and feeling good!

• 21 miles at 7:13 pace (2hr 30min) in breezy conditions - Av HR just 137 bpm
• 8s per rep improvement since Nov 2013 on 3x 1.6-mile Bedford Rd 10k-pace session!
• 2nd long-run contained 9 mile marathon HR effort (av 148 bpm) - very windy, hence 6:35 pace (compared with sub 6:30-pace for previous efforts)
• 6 week rolling average mileage now standing at 49 (last 3 weeks 56, 51 and 59)

Rotterdam Countdown - 11 weeks to go

Starting to feel stronger

• A good week’s training done (51 miles) and feeling good
• 6 week rolling-average weekly-mileage now standing at 47
• Another good marathon HR-effort (10 miles), generating an encouraging average pace of 6:29
• 16.5 mile run on the Sunday, easing down a little ready for another 20+ effort next weekend.  Happy with 7:08 pace for this, given low average HR and awful weather!
• Promising 5k-pace workout (2.5s/mile quicker than same session on 3rd Dec)  

Click to enlarge

The graph to to the left shows a comparison of my 2010 preparation vs 2014 (to-date and planned).  Due to illness (and perhaps doing too many 20-mile+ runs too soon) mileage peaked around 9 weeks before the race rather than 3 in 2010.  Hopefully (as projected in the graph) this time will see me peaking at the right time with a higher mileage.

Rotterdam Diary - 12 weeks out

3 weeks down, 9 weeks to the taper

Hotel and flights booked!

• Average mileage for first 3 weeks = 48 (45,45,56)
• A 16 and a 20 miler completed (7:00 and 7:13 mile pace - both at average HR of 134)
• 2nd long-run established and these have included 5.5, 6.5 and 8 mile sections at marathon HR (150 bpm - 83% of max) at around 6:30 mile-pace
• A 10k and a tempo session included