Training Log Archive: MikeSIn the 30 days ending Apr 30, 2012:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||||||
Monday Apr 30, 2012 #
Running 56:22 7.37 mi (7:39 / mi) +242m 6:56 / mi
ahr:131 max:161 shoes: Innov-8 X-talon 212
Sunday Apr 29, 2012 #
Note
(rest day)
Saturday Apr 28, 2012 #
Running 53:57 7.3 mi (7:23 / mi) +219m 6:45 / mi
ahr:137 max:155 shoes: New Balance 1080 (2) (9)
Friday Apr 27, 2012 #
Running 43:42 6.19 mi (7:04 / mi) +155m 6:33 / mi
ahr:135 max:153 shoes: New Balance 1080 (2) (9)
Wetter than an otters pocket.
Thursday Apr 26, 2012 #
Running 25:00 [3] 3.1 mi (8:04 / mi)
shoes: New Balance 1080 (2) (9)
Wednesday Apr 25, 2012 #
Strength & conditioning 30:00 [3]
Tuesday Apr 24, 2012 #
Note
(rest day)
Monday Apr 23, 2012 #
Note
(rest day)
Note
After the massive disappointment of London last year, I wasn’t planning on running it this year. But as the December deadline loomed, and since I had the qualifying time (just), I decided that I might as well put an entry in. I could then decide later whether I toed the start line or not.
However, I didn’t want the marathon to be the only focus of the training block. So I changed my approach, and dropped the miles right down (to a max of c.75 per week) and focussed on more quality sessions including endurance and speed work at the track and longer tempo runs. I hoped this would lead to me shaving a few seconds off my 10k and half marathon pbs (and also beating PaulF in a race!).
The only problem with this plan was that it didn’t really build in any long steady runs (20+ miles) to get distance in the legs. I banked on the endurance I’d built up from previous marathons being adequate.
Between November and March I managed to bring my 10k pb down by 1 min 23, and take 1 min 23 off my half pb. Both of those runs were so satisfying, particular the 10k one, because I’d not even thought running sub-33 was possible. Those times also gave me a lot more confidence. I bit the bullet, and the marathon was on.
On race day morning I arrived at Holborn underground station to find neither line with a service running (signal problems on Central / too early for trains on Piccadilly) and a pack of panicking runners outside. Looked at google maps, worked out Charing Cross was less than a mile away, so led a walking bus to the station.
Still made it onto the intended 7.45 train, and arrived at Blackheath for 8.15. Found Paul C in the changing tent, and had a catch up with him. As we were both aiming to run 6.05s, we planned to run together.
I was a few rows back at the start, but could see Paul over to my left, and after a few hundred metres of the race we were running shoulder-to-shoulder. Shortly after that Todd arrived, then Ross, and we formed a pack. Ross and Paul would be slightly ahead, with Todd and myself tucked in behind. At the drinks points we were sharing water, and working well together. The first 10k flew by feeling very comfortable.
I knew that Emma, my parents and my brother were going to be at mile 9, so was looking forward to seeing them there. Took on a gel at 40 minutes, got a boost from that, and then an even bigger boost from all the cheers from the support squad. Perhaps got a little excited in miles 10 and 11, and then had a little bad patch for about half a mile in mile 12. Got over that quickly, and by tower bridge was feeling good again.
Running over tower bridge with Paul and getting the crowd to cheer us by waving my arms was absolutely the highlight of my race. It was such a massive buzz. Followed closely by Paul making rabbit ears behind Todd as we ran past the BBC camera (I can’t believe that didn’t make the highlights programme!).
Still feeling strong at halfway, and kicked on a little to catch up the gap that Ross had got on us. This was the last point I saw Paul, and it was perhaps a mistake for me to do this so early. We all came out the tunnel at 15 together to more great support.
I could now see Zak Mellard and Stuart Maycock ahead of me, and I was closing on them quite quickly. Passed Zac first just after 19, and he looked like he was really struggling. Then passed Stuart just after 20, and he kept with me. But by this point, both Ross and Todd had pulled away as I must have started to slow slightly.
It was at 22 that I think the lack of long runs hit me and the walls started to close in. I felt much more prepared for this eventuality. I dug deep. Stuart overtook me again at 24, and I tried to go with him, but just couldn’t. My body was screaming at me to stop, but I knew if I did that it was game over. I just focussed on keeping going, using the energy of the crowd and previous experiences.
Couldn’t muster any kind of sprint finish, and crossed the line in 2.44.45, 17 seconds outside my pb, but under the magic 2.45 barrier. Not quite what I was hoping for, but still very pleased, especially with the way I stuck at it when the going got tough. Last year I would have just given up.
Great support all the way round from Emma, my parents, my brother, Martin & Lesley, Jon X & MC, Matt Palmer (I’m sure I saw him) and the person who shouted ‘Go orienteer’. A massive thanks to all of them. I don’t think us runners really appreciate how stressful watching a marathon is.
So what would I do differently next time? Maybe a couple of 22+ mile runs…
Sunday Apr 22, 2012 #
Running race 2:44:45 26.2 mi (6:17 / mi) +139m 6:11 / mi
ahr:152 max:162 shoes: Asics Gel Hyperspeed (2) (8.5)
Felt great to 30k, and was on schedule, but the last 10k was a big struggle. Perhaps my lack of long runs.
I've had a great time training for the race, getting some good pbs. It may just be that my body can't handle marathons! I've told Emma I'm retiring from competitive marathons ;-).
Massive congrats to Rosco and ToddO who cruised away from me at the end and just missed sub 2.40. And Tom Jenkins who smashed out 2.31 in his first marathon. Awesome.
Time for well earned beer and rest.
Saturday Apr 21, 2012 #
Running 34:46 4.82 mi (7:13 / mi) +40m 7:02 / mi
ahr:124 max:141 shoes: Asics Gel Hyperspeed (2) (8.5)
Friday Apr 20, 2012 #
Running 43:19 6.19 mi (7:00 / mi) +155m 6:30 / mi
ahr:130 max:150 shoes: New Balance 1080 (2) (9)
Strength & conditioning 30:00 [3]
Thursday Apr 19, 2012 #
Note
(rest day)
Wednesday Apr 18, 2012 #
Running 44:27 [2] 6.34 mi (7:01 / mi) +217m 6:20 / mi
shoes: New Balance 1080 (1) (9)
Tuesday Apr 17, 2012 #
Running 16:46 2.49 mi (6:44 / mi) +17m 6:35 / mi
ahr:127 max:142 shoes: Asics Gel Hyperspeed (2) (8.5)
Running 27:25 4.58 mi (5:59 / mi) +1m 5:59 / mi
ahr:147 max:155 shoes: Asics Gel Hyperspeed (2) (8.5)
Running 17:06 2.45 mi (6:58 / mi) +20m 6:48 / mi
ahr:133 max:144 shoes: Asics Gel Hyperspeed (2) (8.5)
Monday Apr 16, 2012 #
Running 33:30 4.99 mi (6:43 / mi) +41m 6:33 / mi
ahr:134 max:163 shoes: New Balance 1080 (2) (9)
Strength & conditioning 30:00 [3]
Sunday Apr 15, 2012 #
Running 1:13:46 11.03 mi (6:41 / mi) +175m 6:22 / mi
ahr:140 max:159 shoes: New Balance 1080 (2) (9)
Saturday Apr 14, 2012 #
Running 17:58 2.68 mi (6:42 / mi) +37m 6:26 / mi
ahr:132 max:144 shoes: Asics Gel Hyperspeed (2) (8.5)
Running race 16:16 2.99 mi (5:26 / mi) +51m 5:10 / mi
ahr:154 max:162 shoes: Asics Gel Hyperspeed (2) (8.5)
This felt very hard. Not quite shaken the cold, and while I felt strong, wasn't able to really push myself to 100% as chest still a bit tight. Quicker than I ran two years ago, and I ran well two years ago, but would have liked to be (and think I'm in the shape to be) much closer to 16.
Hopefully that will now help my body kick the last of this cold, and be 100% for next Sunday.
Running 21:30 2.68 mi (8:01 / mi) +57m 7:32 / mi
ahr:128 max:142 shoes: Asics Gel Hyperspeed (2) (8.5)
Strength & conditioning 30:00 [3]
Friday Apr 13, 2012 #
Running 48:57 6.79 mi (7:12 / mi) +84m 6:56 / mi
ahr:127 max:143 shoes: New Balance 1080 (2) (9)
Running 34:26 5.0 mi (6:53 / mi) +88m 6:32 / mi
ahr:127 max:149 shoes: New Balance 1080 (2) (9)
Thursday Apr 12, 2012 #
Note
(rest day)
Wednesday Apr 11, 2012 #
Note
(rest day)
Tuesday Apr 10, 2012 #
Note
(rest day)
Monday Apr 9, 2012 #
Running 44:43 6.19 mi (7:13 / mi) +165m 6:40 / mi
ahr:135 max:151 shoes: New Balance 1080 (1) (9)
Strength & conditioning 30:00 [3]
Sunday Apr 8, 2012 #
Running 1:43:37 16.01 mi (6:28 / mi) +112m 6:20 / mi
ahr:138 max:155 shoes: Asics Gel Hyperspeed (2) (8.5)
Run out to Don Valley and then 10 miles at marathon pace - 2 laps of the tempo loop and then finishing on the track. 59.22 (5.56s). Spot on 6s for the road loops, and then ran the track section at the end a little quicker in around 5.45s. No problems during the session, felt a bit ropey on the run home. Jury still out on what the outcome will be. But hamstring felt fine.
Saturday Apr 7, 2012 #
Running 19:05 2.59 mi (7:22 / mi) +83m 6:42 / mi
ahr:123 max:158 shoes: Asics Gel Hyperspeed (2) (8.5)
Running 16:25 3.09 mi (5:19 / mi) +62m 5:00 / mi
ahr:152 max:159 shoes: Asics Gel Hyperspeed (2) (8.5)
That felt really tough today, but good to consolidate the recent improvement with another run under 16.30. Compared to last week's pb, more than the difference was lost in the first climb, so ran the second lap stronger.
In a pack with Carl E, Armand and Will at the top of the first climb. Will put a little kick in with I went with, overtook him and took Carl and Armand with me. Armand kicked towards the top of the second climb, went with him again and tried to get a gap on Rustlings Road, dropped Carl but couldn't shake Armand, who then smoked me in a sprint finish.
Running 40:45 5.38 mi (7:34 / mi) +143m 6:59 / mi
ahr:126 max:141 shoes: Asics Gel Hyperspeed (2) (8.5)
Strength & conditioning 30:00 [3]
Friday Apr 6, 2012 #
Running 1:00:03 7.85 mi (7:39 / mi) +253m 6:57 / mi
ahr:126 max:140 shoes: New Balance 1080 (1) (9)
Strength & conditioning 30:00 [3]
Thursday Apr 5, 2012 #
Running 1:19:13 11.76 mi (6:44 / mi) +42m 6:40 / mi
ahr:129 max:154 shoes: Asics Gel Hyperspeed (2) (8.5)
3.23
4.28
10.15
4.27
3.21
Not feeling amazing, but first hard session for a little while. Hamstring had no adverse reaction so pleased about that. Plus run from home to track, and track to work.
Wednesday Apr 4, 2012 #
Running 30:03 4.39 mi (6:51 / mi) +95m 6:25 / mi
ahr:123 max:139 shoes: New Balance 1080 (2) (9)
Strength & conditioning 30:00 [3]
Tuesday Apr 3, 2012 #
Running 45:36 6.19 mi (7:22 / mi) +157m 6:50 / mi
ahr:123 max:156 shoes: New Balance 1080 (1) (9)
Monday Apr 2, 2012 #
Running 34:50 4.99 mi (6:59 / mi) +52m 6:46 / mi
ahr:130 max:172 shoes: New Balance 1080 (2) (9)
Sunday Apr 1, 2012 #
Running 2:20:54 21.77 mi (6:28 / mi) +123m 6:22 / mi
ahr:136 max:153 shoes: Asics Gel Hyperspeed (2) (8.5)
1. Warm up run to Don Valley
2. 3 miles at just under marathon pace on the track
3. 1 lap of the tempo loop at marathon pace +45 seconds
4. 3 miles at just under marathon pace on the track
5. 1 lap of the tempo loop at marathon pace +45 seconds
6. 3 miles at just under marathon pace on the track
7. Warm down run home
Distances / times / av. paces for the sections:
1. 3.0 / 20.47 / 7.01
2. 3.0 / 17.30 / 5.50
3. 3.4 / 23.32 / 6.52
4. 3.0 / 17.25 / 5.48
5. 3.5 / 23.24 / 6.46
6. 3.0 / 16.55 / 5.38
7. 2.9 / 21.19 / 7.18
Jess Ennis in attendance for the last tempo section. A few niggles / bits of tightness today, but nothing that really affected me. Feeling pretty depleted by the time I got home, but I did do the session with no food and no water on what turned out to be quite a warn and sunny morning.