Week 17 of the 20 week training plan started cool and windy – a bit of a theme developing here over the last week or so.
Happily, I’m into the taper after last week’s 21 mile run, the longest long run of the training plan. The three runs this week (excluding the speed work session) are 15, and 2×5. Based on an almost complete lack of knowledge, it feels a bit too early to taper quite so much so I’ll do more than that this week and taper afterwards. The upshot was that, on Monday, I went for the required 15 miler.
The recent training theme has been that my endurance is not too bad (for an old bloke) but the speed is a problem. I started this process thinking that a sensible paced run/jog would get me round in 4 hours and the training would be all about maintaining that speed – but my sensible run/jog speed is nowhere near as fast as it was 20 years ago when I ran my only two marathons.
The result is that I plan to dedicate the last four weeks of training to trying to get faster. That means I tried to push on for Monday’s run – even though it was a ‘long slow run’ I hoped not to make it quite as slow as most i’ve done in the programme to date. It felt very hard but turned out to be 16.3 miles at just over 6 min/km which is faster than recent long runs (but still not fast enough!).
Being a wimp, I’m still running in a long sleeved top over a compression top and running tights. As yet, no tried and tested plan for kit to wear if it’s hot for the marathon itself – and long runs to test it out on are now in short supply.
On Tuesday I drove down to Bournemouth to re-erect a fence panel that had blown down in the weekend’s gales. More of a bodge than a repair as I discovered two rotted fence posts that will need some concrete breaking up to be replaced. Oh the joys of property ownership!
At the risk of sounding like a broken record, Wednesday was cool and very windy. I forced myself out for another in the recent string of ‘I don’t really want to do this’ runs. I managed the normal 8 miler a little slower than recently but I’m hoping that the real benefit was getting the running shoes on and getting out of the door.
After a hard 15.4km (9.5miles) in 30 minutes on the turbo on Thursday it was back out for the 8 miler on Friday.
It was another reluctant run, owing more to obligation than enthusiasm in the now regular high wind but with a bit of drizzle to liven things up. Much to my surprise, I did my best recorded pace for the route – just 4 seconds per km outside 4 hour marathon pace – even though I’ve once done the identical run slightly faster when the Garmin recorded it as being 0.1 mile shorter.
That leaves me generally confused – the auspices were not good today and I’ve done slower runs that felt faster. I’ll just accept it for what it is – 33 miles (53km) in the week against a plan requirement of 25. I’ve also clicked through the 400 mile mark since the start of the plan back in November.
It’s going in the right direction but there’s a very long way to go for me to have any hope of a 4 hour run in Rotterdam. I’ve read that a good taper can take 5-10 minutes off the run itself – I fear that I need four or five good tapers.
That’s it for the week except for a long walk tomorrow.
|1||16m (26km)||10m (16 km)||2:00|
|2||19m (30km)||13m (22km)||2:00|
|3||21m (33.km)||66m (106km)||1:00|
|4||22m (36km)||14m (22km)||1:00|
|5||24m (39km)||13m (21km)||1:00|
|6 (Christmas)||13m (21km)|
|7||26m (41km)||63m (101km)||3:00|
|8||14m (24km)||13m (21km)||7:00|
|9 (Skiing)||16m (25km)||12:00|
|11 (Skiing)||7m (11km)||6:00|
|12||34m (55km)||35m (56km)||1:00|
|13||38m (60km)||14m (22km)||1:00|
|14||38m (60km)||30m (48km)||1:00|
|15||39m (63km)||14m (22.km)|
|16||42m (67km)||10m (16km)||1:00|
|17||33m (53km)||9m (15km)|
|‘Running’ totals||402m (646km)||290m (466km)||50:00|