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Training Log: Badger

In the last 7 days:

activity # timemileskm+m
  Road running1 2:53:44 26.22(6:38) 42.2(4:07) 307
  Trail running2 1:28:26 11.23(7:53) 18.07(4:54) 43
  Road/trail runnning1 1:00:02 8.08(7:26) 13.0(4:37) 94
  Total4 5:22:12 45.53(7:05) 73.27(4:24) 444
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2:53
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TuWeThFrSaSuMo

Sunday Apr 23 #

10 AM

Road running race 2:53:44 [5] 42.2 km (4:07 / km) +307m 3:58 / km
ahr:169 max:212

A bit slower than the original target, but I think this was the best I could have achieved on the day given how I was feeling - so based on that I got the pacing spot on and absolutely delighted to get a PB by 10 seconds! - I thought a PB was going to be a few mins out of reach by half way, not feeling my best, but very pleased to keep pushing on strong throughout the second half, and really pushed it on the last few miles to just get the PB. Great day.

Saturday Apr 22 #

Note
(rest day)

Friday Apr 21 #

Note

So that's the training completed - I'll have the usual pre-race rest day tomorrow, which seems to work well for me. I'm just praying the niggling knee holds out - I can still feel it's not quite right, but I think it's not really a major issue and I think I should just be able to ignore it and hope it won't get any worse or slow me down - I'm planning to go into the race assuming all is fine and hope for the best.

It's very hard to know how it's going to go on Sunday, and I always feel a little apprehensive at this stage. I've been waiting for 9 years to have another crack at London, after my first fairly disastrous effort in 2008 - that was my first sub-3 attempt, and I ended up with a 3:14 (after a 1:29 first half!) so I'm hoping it goes much better than that! Both of the marathons last year went so well, much better than I was expecting the day before, so I suppose I should be feeling relatively confident - but there's still the big unknown of what pace I'm actually capable of sustaining for the full distance.

Based on previous experience, realistically I reckon I'm in something between 2:50-2:55 shape now - probably somewhere in the middle of that, but not quite sure exactly where. So I want to give myself a chance of getting a time at the top end of that range if it all goes brilliantly well on the day, whilst not leaving myself open to detonation if I don't feel so good. So I'm sticking to the plan of a first half of around 1:26 or just under for the first half, which is 6:33/mile or 4:04/km, which means roughly 20:20 at each 5km split point. I'll reassess the position at half way depending on how I feel, which is exactly what I did last year in Manchester and Abingdon (where I sped up both times) - though if it all seems to be going ok I think I'll probably plan to stick to the same pace until I'm through the Isle of Dogs and Canary Wharf at around 20 miles and then see if I can push on from there.

It's been a very long journey to get to this stage, 5 years after first starting seriously focusing on the target of running a sub-3 and ultimately hoping to do so at London. I've done better than I expected in the last 2 marathons, and have upped the mileage by about 15% overall this time, as well as increasing training speeds a bit, in the hope to improve my performance even more. That's been a bit of a gamble, and not sure how well it will pay off, but (current niggle aside) I've coped relatively well with the
extra training - but I now await see what it translates to in terms of a performance. I know it's possible I may never get to this level again, so I've got to give it my best shot.

But most of all I want to enjoy the day and experience - it was a bit of a blur last time in London after such a painful second half - and I feel so much better prepared this time. A good performance and decent PB will certainly help with that, and I know it will still be a hard race if I'm to give it my all, but I'm really looking forward to it now - bring it on!
12 PM

Trail running 38:58 [1] 8.07 km (4:50 / km) +25m 4:45 / km
ahr:153 max:169

Hyde Park. Easy with a few strides.

Thursday Apr 20 #

7 AM

Trail running 49:28 [1] 10.0 km (4:57 / km) +18m 4:54 / km
ahr:159 max:185

Bushy Park. Nice and easy, even after a big carb-loaded breakfast.

Wednesday Apr 19 #

4 PM

Road/trail runnning 1:00:02 intensity: (47:09 @2) + (12:53 @4) 13.0 km (4:37 / km) +94m 4:27 / km
ahr:161 max:184

Work to Hyde Park and back. Traditional session at 4 days out of 2 miles at marathon pace within an easy run. The knee was still niggling a bit, but not as much as the previous run 48 hours before. Other muscles still a bit sore after the needling yesterday, but I know that will ease off within the next day. The 2 miles at MP felt harder than I wanted at this stage and perhaps harder work than the equivalent session at previous marathons, but there's no point having doubts about the target pace at this stage - and the easy running bits felt very comfortable.

It felt good to run along the last 2 miles of the London route (in both each directions) - things will feel a little different when I get to that stage on Sunday!

Tuesday Apr 18 #

Note
(rest day)

Physio was very encouraging and positive - he could tell the right quad was particularly tight and knotted (maybe not surprising after all the build up of recent mileage). He did plenty of message and a hard acupuncture session on the quad (and calfs) - it's going to be a bit sore for the next 24 hours as usual but should then hopefully be in a reasonable shape and ready to race on Sunday. I'm sure it's not going to feel quite right on the race, but hopefully minor enough that I can ignore and push through any niggling feeling. In the meantime will do my last tapering runs over the rest of the week as planned, start carb-loading on Thursday morning as usual, and hope for the best!

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