Not sure about you but just about survived what was an absolute crapper off a week when it came down to the conditions outside. I can only hope this is the climate getting rid off all its rubbish before we get a good spell. It has been a fairly heavy couple of weeks of training now ahead of what is one of my goal races this spring, The Vitality London Big Half. I am currently on day 63 of this training block and do believe I have put together some solid weeks of training. As I am no 5 days out from the Big half It will be good for my body to absorb some of that training and taper into this race to really test myself over the 13.1 miles.
63-days in is also a great opportunity to understand what sort of shape I am in and where have I put in the work over those days. Once again I must thank Stuart Farmer for providing me with his Training Log template as it is a fantastic excel, well fantastic for those running nerds out there. Having pulled all this data into the spreadsheet there are some interesting points I have taken on board along with insights that I should look to action over the coming months.
Recently my races haven't been going entirely to plan and none of my sessions have been ground breaking or extraordinary however having analysed the data over the last 63 days it has just showcased and re-emphasised the key of consistency and the matter of fact of you just need to keep turning up week in & week out. My 7-day weekly avg. has been 86.3miles/wk with almost every third day completing a speed session. As I only have a couple years of running in my legs it is key for me to keep my training consistent and in due course the times will come.
Taking my Easy runs Easy
In this cycle I have been really diligent when it comes to taking my easy and recovery runs very easy - to ensure I can really push myself on the harder days. Over 70% of my mileage has been between 72%-79% (6:40-7:30) of Goal Marathon pace which translates that the majority of my runs are a good 2-mins slower than my marathon pace. The graph below shows the pace distribution and that a lot of my speed sessions have been at GHMP.
I have come away from a number of sessions feeling like haven't hit the splits I would have liked too. Having analysed the speed sessions at greater detail this is not the case and 13 out of the 21 speed sessions I have completed have been above half Marathon Goal Pace which is 105% (5:13/mile). The intensity has been there and I have been recently increasing the distance of these sessions which is a good sign for the big half this weekend.
What I have to change going forward are:
Keep on top of rest day's - Over the last 63 days have only taken 3-entire rest days so will need to keep a close eye on the training intensity scores over the next couple months and listen to the body - if I am feeling under the weather make the brave decision to call a rest day.
Include Strides - I have not been good at keeping on top of using strides to increase my leg turn over.
The Big Half
With the Big Half this Sunday I am going to taper into this race and my primary goal is to set a new PB and will aim to go below 69 minutes. Last year on this course I ran 70 minutes, however I ran positive split and given the conditions I very much hope to go quicker. The plan is to go out more conservatively as with the first half it was quite easy to get caught up with the hype and not follow your own plan. I will be strict at aiming for going through 10k in 32:30 - 10 miles in around 52:30 and the final 5k is all about looking down the straight road and picking out that individual you want to catch. I am determined to to break that 69 barrier but also want to run a negative split in doing so. With the analysis of recent races and sessions I do think there is a fine line into whether or not I am in PB shape so will just need to be calculated in my racing strategy and really stay focused for the remainder of the week, with my nutrition, sleep and sessions. The last time I raced on these roads was during the London Marathon, and I don't think there has been a lower point in my running career than this race so either way I am excited and motivated to go into this race in good shape and healthy.
Weekly Cool Down #1 07.01.20 A week in Chamonix really takes a lot out of the body trying to fit in the running on top of the skiing meant that I went into this past week with tired legs and a couple niggles specifically in my hamstring and right ankle. Robert, kindly squeezed me in on the Monday to help work out the niggles and flush out the legs ahead of Wednesday. Wrap Up Monday: AM: 8miles @ 7:07/m - massage session /PM: 60min cycle Tuesday: AM: 6miles @ 7:07/m / PM: 6miles @ 6:54/m - This was a different approach to telford so really took it easy on these runs but inluded some drills in the PM Wednesday: AM:1.4m WU - Serpentine NYT Race - 31:51 / PM: 5miles @ 7:15/m Thursday: AM: 12miles @ 6:52/m / Gym session - included kettlebell and plyometric drills Friday:AM: 8miles @ 6:52/m / PM: 6.3miles @ 6:00/m Saturday: AM: 10min Tempo (5:09/m) - 10* 60”hills - 5*250m (avg. 4:40/m-45”) - this was a tough session but a great one to put in the bank. 10.8miles @ 6:24/m / PM: 5miles @ 7:07/m Sun…
Weekly Cool Down
10.06.20 Hanging onto Dad's wheel down to into Crail Weekly Cool Down - #22
I hope you are all well. Sorry for the delay, I ended up loosing a lot of content yesterday morning that did not save. Very frustrating!
Training took a positive step forward this week. It is nice having the goal to build back to full fitness when there is no rush to get back racing, as I am sure at this time with no races on the cards it’s hard to keep your motivation up if you are in the best shape possible and it’s even harder to maintain it at that level.I have enjoyed just keeping the training relaxed but I am defiantly missing racing and the social scene that goes with it, especially at this time of the year when those Sri Chimony Monday Night 5k start to kickoff.
As I have been steadily increasing my mileage over the last three weeks I have started using a new piece of tech called the Stryd Power Meter. From what I can make out this is the only device out there tha…
Weekly Cool Down 05.05.20
Another one of Dumbarnie Links - 10*150m (running the bend) Weekly Cool Down - #17
I hope you are keeping well and not too stir crazy. All is alright on this side of the screen, I throw myself at training last week and ticked off two sessions that I was happy with and then kept the running easy for the remainder of the week, even though my HR would say otherwise, I think the battery needs a swap out.
This week I tried a session that I have never done before and on paper it looked rather light and easy but I was blooming knackered after it. Having joined the athletics scene later in life via triathlon I feel I have missed out on the traditional route most athletes take when stepping into longer distance stuff. It is obvious that there is a focus on short faster sessions in youth athletics, and I never really had a shot at focusing on this, not that I ever really had a strong 100m or 200m time but I have missed out on working on that max spee…