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Training Log Archive: Indiana Jones

In the 7 days ending Apr 28:

activity # timemileskm+m
  Running, mostly off road7 4:18:32 37.49(6:54) 60.34(4:17) 270
  Road Running4 3:43:04 38.86(5:44) 62.54(3:34) 160
  Total10 8:01:36 76.35(6:18) 122.88(3:55) 430

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Sunday Apr 28 #

10 AM

Road Running warm up/down 9:00 [2] 2.0 km (4:30 / km)

Road Running race 2:14:56 [5] 42.2 km (3:12 / km) +110m 3:09 / km

London Marathon. PB by a small amount but great to scrape under 2.15. My plan was to run with the pace group (paced by Dan) to hit 67 at halfway then try and dig in over the final half and run a more even second half split than usual. As it turned out the group went off faster (first 5 miles not much over 25min) then halfway in 66’30” so I went with it rather than battling the wind on my own. With the westerly wind it felt like at least 30km of the race was in to a headwind although it was cool and dry.

Approaching halfway I felt terrible and had a few doubts whether I’d manage a sub 2.18 let alone a PB. Luckily things changed once the pacemakers dropped out at 25km and I ran a more tactical race trying to regroup with some of the guys and work together in the wind. Some parts I felt I could have ran quicker but didn’t want to risk pushing too far from the finish and blowing up in the wind so I stayed with the group. Josh came flying past in the final few kms after he’d dropped from the group earlier. Tried to speed up then but the good feelings had gone and it was a case of damage limitation. With 800m to go I had to run 2’40” to run sub 2.15 so I tried to speed up then made another big effort in the final 200m. Haven’t felt that wrecked at a finish line in a long time so it’s a good sign!

Fairly happy considering the winter training hasn’t gone that perfectly and the way I ran the race wasn’t optimal. I did feel more in control of my legs in the final part so the long training runs worked despite not being as quick as I wanted. Definitely think a faster time is possible with a few lessons picked up from the training and running a more even race.

Saturday Apr 27 #

8 AM

Road Running 39:02 [2] 8.12 km (4:48 / km) +30m 4:43 / km

Easy jog with Dan then a few really pathetic strides. Probably holding back subconsciously but nothing felt too stiff.

Friday Apr 26 #

7 AM

Running, mostly off road 34:49 [2] 8.23 km (4:14 / km) +40m 4:08 / km

Easy run and a few strides in the middle. Definitely feeling less stiff after the evening jog yesterday.
6 PM

Road Running 21:06 [2] 4.4 km (4:48 / km)

Easy jog from the hotel in London to stretch the legs. Nothing too stiff.

Thursday Apr 25 #

10 AM

Running, mostly off road 45:59 [2] 10.8 km (4:15 / km) +50m 4:10 / km

Easy loop on the trails. Mostly fine, still feeling that the less I do the stiffer my legs are. Might have to run a bit more frequently in the final few days to keep things loosened off.
6 PM

Running, mostly off road 21:34 [2] 4.85 km (4:27 / km) +20m 4:21 / km

Short easy run to get some dinner. Everything more or less fine.

Wednesday Apr 24 #

10 AM

Running, mostly off road warm up/down 34:33 [2] 7.91 km (4:22 / km) +30m 4:17 / km

Easy warm up through the forest plus one or two strides. Cool down back the same way. Very windy day but still warm.

Road Running intervals 19:00 [5] 5.82 km (3:16 / km) +20m 3:13 / km

3 x 5’ (2’ easy) on the cycle road. Last mini session before the marathon to keep the legs awake. Kept it controlled and not too hard. It was okay but it’ll have to feel a lot easier on Sunday!

Tuesday Apr 23 #

8 AM

Running, mostly off road 45:23 [2] 10.81 km (4:12 / km) +50m 4:06 / km

Easy forest run with a few strides towards the end. Ran before breakfast. Leg stiffness better than yesterday morning with the extra run last night.

Monday Apr 22 #

10 AM

Running, mostly off road 53:23 [2] 12.64 km (4:13 / km) +60m 4:08 / km

Easy run in the forest plus a few strides and hill sprints in the middle. Nice warm day. The usual leg/hip flexor stiffness but nothing too bad.
6 PM

Running, mostly off road 22:51 [2] 5.1 km (4:29 / km) +20m 4:24 / km

Short easy run through the forest directly to dinner. Good to loosen the legs off again.

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