w/c 14 July - Stepping back, stepping up

When is a step back week not a step back week?

I was going to run a bit less this week to allow a bit of respite for a subsequent step up. Technically I did run less, getting out just four times (two less than normal). But boy did every run, and every mile count this week! I'm left feeling pretty good, strong and pleasantly weary without being tired.

It's taken four weeks of consistent training for this marathon for me to notice a positive difference. This week saw the best long road run that I've done in training ever. 20+ miles of progressively faster running, and a relaxed fast finish (despite the rain and headwind!). The long run felt easy, like I could have kept going. I had plenty of time to conceive of, embroider and enjoy my Anna-Friel-waiting-for-me-in-the-Tattenhall-sauna-with-a-slightly-chilled-pint-but-not-too-cold-pint-of-Bluebird and still control the pace. Fantastic.

The other runs were all brisk, with the mile reps on Thursday being even, quick and controlled (if only I didn't need the loo during the last one!). Better still, there doesn't seem to be any injuries brooding (famous last words?). Lessons from previous events, such as replacing shoes early (have shiny new Asics DS), warming down properly and being arsed to stretch (well, a bit) are helping with that.

Sarah is set to pummel me on Tuesday, so let's not speak too soon.

Resting the day before the long run seems to have helped this week. I'm toying with either moving the rest day (currently Monday) or adding in Friday as another rest day. There's something so terrific for your confidence about a long, 20 miler that stays strong to the end. I hate those runs when you're hanging on. But perhaps such runs are actually part of your training and I shouldn't shy away from them? Hmm, not sure... Of course, the ideal is that I run 6 days a week and the long runs still go well. That's the aim so let's go with that.

Next week is a funny week - a short fell race on Wednesday which is a local event and something I love to do (the Green Green Grass of Home near Ruthin). Despite this marathon emphasis, I want to do well in this race, Sarah's elbows permitting. I'm also away with the Running Club in Sedbergh next weekend so the long run will be on the fells. Be interesting to see how I fare with that.

This week's training:

Monday - rest
Tuesday - 7.3M - efforts on and around Bickerton Hill/Duckington. Sluggish feeling legs but still quick times. Tattenhall Runners session
Weds - Disasterous run - went to the track but the session was called off, so tried to do my own session and the track got locked in front of my eyes. Then i really really needed the loo and then the rain bucketed down and I realised that the running gods were sending me home to drink beer. So I did.
Thurs - 12.1M - Tattenhall session, 2M warm up, 4 * 1 mile efforts (hard) and 4M steady warm down. Felt great!
Fri - rest
Sat - 20.3M. Fantastic! Windy, wet, chilly and also sunny. Did three 6.8 loops around Tattenhall, refuelling with a gel and some 4:1 everytime I ran past the car. I decided to make each loop faster than the last, finishing with something around about race pace. I started easy (about 7:45/mile) for loop one (0-7 miles), picked it up a little for loop 2 (about 7:30/mile pace for 7-13.5 miles) and did the last loop around 7.00 to 7.15/mile for the last 7 miles or so. This felt reasonably easy, although I was glad to finish. The rain was very heavy at times but it was easy enough to run through. I was very very pleased with this run. Felt tired during the afternoon, but the legs were fine. Ave pace 7:36 - total time 2:34 at a canter.
Sun - 6M, brisk pace. Hilly route from home (Marford, Park Lane, Darland) and ave 7.25. Felt good, and very glad to be doing that sort of run the day after a 20 miler.

Totals - 4 runs, 46 miles.

Tunes in head - Mamma Mia by bloody bloody Abba and The Riddle by Nik Kershaw - what is running on the roads doing to my musical sensibilities?

So, I've stepped back. Next week sees a step up, and 60 miles...