After 3 big weeks I finally started to feel the effects of the mileage this week as I was feeling quite tired and sluggish after a couple of days (I’m sure my session on Tuesday played its part). It’s not unexpected to feel a bit crap and it’s why I opted to finish my 4 week block 4 weeks out from race day rather than 3 weeks out as it gave me an extra week to bounce back. In the past I’ve made the mistake of going hard right up until the traditional 3 week taper and ended up not feeling rested enough during race week when I should be bouncing off the walls, or at least feeling slightly awake.
So week 4 of my master plan came in at 144 miles and I’m glad to see the back of it now. In terms of quality, there were a few good sessions in there with a solid tempo on Tuesday (13.6M @ 5:18 ie 69:30 half pace), a bit of speed work on Saturday with a 14:41 5000m (a bit too tired and windy to get close to target of 14:30) which was followed up with a mini session of 5x3mins, and then Sunday was a long hard run of 22 miles in 2:05 (5:40 avg pace). I was pleased with this long run as my HR was pretty low but I think I was a bit dehydrated by the end as I tried to pick it up for the last 10km but it was hard work so I decided to maintain pace rather than kill myself. It also meant I could catch up on some of the World Champs coverage before heading out as it would normally take me about 30 mins longer to do 22 miles, the benefits of running fast. My calves have been a little tender the last couple of days, no doubt from the track running, so I might treat myself to a massage. My other option is to hammer myself with "The Stick" which I really need to get my own one of as I've been borrowing my friend's for far too long (hint hint "The Stick" people!!).
That concludes my 4 week mileage block with weekly totals of 157, 121, 145, 144. If that hasn’t given a massive kick start to my aerobic engine then god knows what will. With a total of 568 miles for the first 28 days of August it’s hard not to let my OCD get the better of me so I’m going to continue the trend for a few days more to ensure a solid 20 a day average for August. Sure beats the 20 a day habit from my younger years!
Week beginning Mon 22-Aug-2011 (5 weeks until Berlin Marathon)
Mon am: 1:16:35=10.55mi@7:15/mi(126 bpm/914 bpmi). Commute to work 10M. Ran up to end of canal with Craig
Mon pm: 1:18:50=10.66mi@7:24/mi(125 bpm/925 bpmi). Commute from work 10M
Tue am: 1:15:33=14.1mi@5:21/mi(166 bpm/889 bpmi). 4 outer laps of regents Park (+ extra to make 13.5M) @ ~MP+5s (assuming around 5:15ish so 5:20ish) starting at 0.5M and finish Euston so 13.62M @ 5:18. First 10M in 53:20 so 5:20 avg (165/166) then last 3.62 in 18:48 so 5:12 avg(170 - slightly skewed by 2 decent uphill stretches)
Tue pm: 1:04:49=9.04mi@7:10/mi(125 bpm/897 bpmi). Commute from work 9M
Wed am: 1:06:58=9.04mi@7:25/mi(130 bpm/964 bpmi). Commute to work 9M
Wed pm: 1:09:58=9.04mi@7:45/mi(121 bpm/937 bpmi). Commute from work 9M. Slow as feeling quite tired. Time to cut back a little me thinks.
Thu am: 1:18:26=10.55mi@7:26/mi(134 bpm/996 bpmi). Commute to work 10M
Thu pm: 1:00:32=8.62mi@7:01/mi(128 bpm/899 bpmi). 2 outer laps of regents Park + a bit extra to make 8.5M
Fri am: 1:04:10=8.52mi@7:32/mi(127 bpm/957 bpmi). Commute to work 9M
Fri pm: 1:02:26=8.52mi@7:20/mi(125 bpm/917 bpmi). Commute from work
Sat am: 32:58=4.6mi@7:10/mi(124 bpm/889 bpmi). Easy laps around Mudchute park
Sat pm: 17:32=2.25mi@7:48/mi. pre 5000m warmup
Sat pm: 1:09=.2mi@5:45/mi. pre 5000m warmup strides
Sat pm: 14:42=3.11mi@4:44/mi(176 bpm/832 bpmi). BAL 5000m 3rd overall, 1st place B string 14:41. Took a bit too much at the front/wind and suffered a little with slow 4th km. Didn't feel fresh enough but what do I expect after 560 miles in 4 weeks!!
Sat pm: 19:34=3.5mi@5:35/mi(165 bpm/922 bpmi). post 5000 mini session with Luke Cragg 5x3 mins off 60 sec. Worked out approx half marathon pace
Sat pm: 40:09=5.4mi@7:26/mi(132 bpm/981 bpmi). post 5000 warmdown
Sun am: 2:04:38=21.97mi@5:40/mi(159 bpm/902 bpmi). Long hard run to Hackney Marshes with 5 laps and then home. 1 mile warmup then 21 at 5:37 avg pace. 1:52 for 20 miles.
Sun pm: 33:33=4.75mi@7:04/mi. Easy laps around Mudchute park
Total Mileage: 144.39mi@06:48/mi
So week 4 of my master plan came in at 144 miles and I’m glad to see the back of it now. In terms of quality, there were a few good sessions in there with a solid tempo on Tuesday (13.6M @ 5:18 ie 69:30 half pace), a bit of speed work on Saturday with a 14:41 5000m (a bit too tired and windy to get close to target of 14:30) which was followed up with a mini session of 5x3mins, and then Sunday was a long hard run of 22 miles in 2:05 (5:40 avg pace). I was pleased with this long run as my HR was pretty low but I think I was a bit dehydrated by the end as I tried to pick it up for the last 10km but it was hard work so I decided to maintain pace rather than kill myself. It also meant I could catch up on some of the World Champs coverage before heading out as it would normally take me about 30 mins longer to do 22 miles, the benefits of running fast. My calves have been a little tender the last couple of days, no doubt from the track running, so I might treat myself to a massage. My other option is to hammer myself with "The Stick" which I really need to get my own one of as I've been borrowing my friend's for far too long (hint hint "The Stick" people!!).
That concludes my 4 week mileage block with weekly totals of 157, 121, 145, 144. If that hasn’t given a massive kick start to my aerobic engine then god knows what will. With a total of 568 miles for the first 28 days of August it’s hard not to let my OCD get the better of me so I’m going to continue the trend for a few days more to ensure a solid 20 a day average for August. Sure beats the 20 a day habit from my younger years!
Week beginning Mon 22-Aug-2011 (5 weeks until Berlin Marathon)
Mon am: 1:16:35=10.55mi@7:15/mi(126 bpm/914 bpmi). Commute to work 10M. Ran up to end of canal with Craig
Mon pm: 1:18:50=10.66mi@7:24/mi(125 bpm/925 bpmi). Commute from work 10M
Tue am: 1:15:33=14.1mi@5:21/mi(166 bpm/889 bpmi). 4 outer laps of regents Park (+ extra to make 13.5M) @ ~MP+5s (assuming around 5:15ish so 5:20ish) starting at 0.5M and finish Euston so 13.62M @ 5:18. First 10M in 53:20 so 5:20 avg (165/166) then last 3.62 in 18:48 so 5:12 avg(170 - slightly skewed by 2 decent uphill stretches)
Tue pm: 1:04:49=9.04mi@7:10/mi(125 bpm/897 bpmi). Commute from work 9M
Wed am: 1:06:58=9.04mi@7:25/mi(130 bpm/964 bpmi). Commute to work 9M
Wed pm: 1:09:58=9.04mi@7:45/mi(121 bpm/937 bpmi). Commute from work 9M. Slow as feeling quite tired. Time to cut back a little me thinks.
Thu am: 1:18:26=10.55mi@7:26/mi(134 bpm/996 bpmi). Commute to work 10M
Thu pm: 1:00:32=8.62mi@7:01/mi(128 bpm/899 bpmi). 2 outer laps of regents Park + a bit extra to make 8.5M
Fri am: 1:04:10=8.52mi@7:32/mi(127 bpm/957 bpmi). Commute to work 9M
Fri pm: 1:02:26=8.52mi@7:20/mi(125 bpm/917 bpmi). Commute from work
Sat am: 32:58=4.6mi@7:10/mi(124 bpm/889 bpmi). Easy laps around Mudchute park
Sat pm: 17:32=2.25mi@7:48/mi. pre 5000m warmup
Sat pm: 1:09=.2mi@5:45/mi. pre 5000m warmup strides
Sat pm: 14:42=3.11mi@4:44/mi(176 bpm/832 bpmi). BAL 5000m 3rd overall, 1st place B string 14:41. Took a bit too much at the front/wind and suffered a little with slow 4th km. Didn't feel fresh enough but what do I expect after 560 miles in 4 weeks!!
Sat pm: 19:34=3.5mi@5:35/mi(165 bpm/922 bpmi). post 5000 mini session with Luke Cragg 5x3 mins off 60 sec. Worked out approx half marathon pace
Sat pm: 40:09=5.4mi@7:26/mi(132 bpm/981 bpmi). post 5000 warmdown
Sun am: 2:04:38=21.97mi@5:40/mi(159 bpm/902 bpmi). Long hard run to Hackney Marshes with 5 laps and then home. 1 mile warmup then 21 at 5:37 avg pace. 1:52 for 20 miles.
Sun pm: 33:33=4.75mi@7:04/mi. Easy laps around Mudchute park
Total Mileage: 144.39mi@06:48/mi
Great stuff Paul. Smart decision to not goo too deep. It's always a tough call to make, but I know you will be rewarded will you can fly along the Berlin streets.