I had a really good week's training, especially good given that I've been on holiday for 5 days. A trip to Pembrokeshire was certainly what my body needed. I went there with an achey neck/back and a moody soul. I'm still a moody so and so (back at work in the morning) but I feel physically pretty strong. After three weeks of more concerted training, it's starting to pay off.
What's pleasing is that despite being away, I found that I had the committment to train every day. I've never done that before on holiday. It didn't take over or anything, but it meant I could tick over. I worried how much I'd want to train for this marathon, but I do feel now like i'm really enjoying it.
The back feels better now - Bruce and Carol have combined with some Pembrokeshire air to sort that out. I can still feel something in my neck, but the agony of a week ago is gone.
I feel more confident too. Not sure about the sub-three goal, that remains a massive leap, but I'm taking one step at a time. What's new and good this week is that I finished the long run strong, whereas the previous two have felt too tough at the end. That's progress, and I'm going to adopt a pick up in pace for the long runs now as a habit. Not a flat out finish, but a slight upping of the pace in the last third. This is a good habit to get into and I hope it sets me up well for the latter stages of Berlin.
I've also found that moving the long run to Saturday gives me an option to enjoy Sunday more, and be more rested for a week at work. I also don't want to miss out totally on the running scene this summer so can pick a few local races and use them as tempo sessions, as well as explore new places. I did this today by running the Bollington Nostalgia trail race - a gorgeous 7 mile run in east Cheshire. Ok I was off the pace but still managed 17th place and a good effort level throughout. Running hard with heavy legs is bloody good training but boy do I need that rest day on Monday.
So, I'm feeling good, enjoying the training and starting to believe that I'm getting stronger.
Monday - Rest
Tuesday - 11.5 - easy coastal run in Pembrokeshire - stunning. Felt tired.
Weds - 5 - wet wet wet run on back lanes on hols - easy paced. Felt strong.
Thursday - 6.5 - another stunning coastal run around St David's Head. Again, easy. Felt tired.
Friday - 7.2 - Tempo run on hlly Llay route (back home). Flew along. 6.50 average pace, despite the very steep hills. Best run of the whole training programme so far. Felt great. Wore lightweight shoes, took the first mile easy and then just went for it. Not flat out, but 90% effort.
Sat - Long run - 17.8. Ran on road and trail and took in the A section of the sandstone trail as well as roads out of and back into Tattenhall. Ran very easily for 12 miles and then picked it up. All the climbing in the off road section (about 1000') felt hard even at a slow pace, but managed to run into a strong headwind at about 7.20 pace for miles 12-17. Warmed down into village. Felt like I was working hard at the end, but kept going and could have gone on a bit.
Sun - Bollington Nostalgia Race - 7miles, 1200 feet of ascent. Ran 53 mins and finished 17th ish(?). Started at the back and just picked people off. Not like me at all. Felt tired at the starte but rallied. A tempo run really, but very very enjoyable and a lovely race.
Starting nice and easy with some cheery souls from Helsby :)
Totals - 6 runs, 54 miles and quite a lot of hills
Music in head this week - Silvia's Mother (or whatever it's actually called) - Dr Hook. Random or what?!
Step back week to come - which means I should cut back the sessions slightly and probably drop Friday's run. Idea is that a slightly easier week prevents injury and then I can step it up the following week to 60 miles. We'll see...
No comments:
Post a Comment