Training Log Archive: MikeSIn the 31 days ending Oct 31, 2014:
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| 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 | Tu | We | Th | Fr | ||||||||||||||||||||||||||||||||||
Friday Oct 31, 2014 #
Running 34:04 4.61 mi (7:23 / mi) +26m 7:16 / mi
ahr:118 max:135 shoes: New Balance 1080 (8) (9)
Running 34:48 4.58 mi (7:36 / mi) +116m 7:03 / mi
ahr:127 max:146 shoes: New Balance 1080 (8) (9)
Strength & conditioning 20:00 [3]
Thursday Oct 30, 2014 #
Running 32:09 4.09 mi (7:52 / mi) +90m 7:21 / mi
ahr:116 max:138 shoes: New Balance 1080 (8) (9)
Running 40:00 5.5 mi (7:16 / mi) +123m 6:48 / mi
ahr:125 max:139 shoes: New Balance 1080 (8) (9)
Wednesday Oct 29, 2014 #
Running 50:22 7.49 mi (6:43 / mi) +106m 6:26 / mi
ahr:130 max:149 shoes: Asics DS Trainer 19 (8.5)
29/10 18.29 AHR 144
23/10 18.33 AHR 147
Still not back on it, going to take a bit longer but improving.
Monday Oct 27, 2014 #
Running 48:15 6.46 mi (7:28 / mi) +144m 6:59 / mi
ahr:118 max:133 shoes: New Balance 1080 (8) (9)
Strength & conditioning 30:00 [3]
Sunday Oct 26, 2014 #
Running 1:42:57 14.1 mi (7:18 / mi) +300m 6:51 / mi
ahr:126 max:139 shoes: New Balance 1080 (8) (9)
Saturday Oct 25, 2014 #
Running 20:08 2.73 mi (7:22 / mi) +60m 6:54 / mi
ahr:129 max:166 shoes: Asics DS Trainer 19 (8.5)
Running 17:41 3.06 mi (5:47 / mi) +60m 5:27 / mi
ahr:145 max:153 shoes: Asics DS Trainer 19 (8.5)
A bit of a shock to the system. Trying to push hard but no speed in the legs, especially down Rustlings Road.
Running 14:17 1.9 mi (7:31 / mi) +48m 6:58 / mi
ahr:126 max:135 shoes: Asics DS Trainer 19 (8.5)
Friday Oct 24, 2014 #
Running 49:44 6.54 mi (7:36 / mi) +147m 7:06 / mi
ahr:121 max:137 shoes: New Balance 1080 (8) (9)
Strength & conditioning 30:00 [3]
Thursday Oct 23, 2014 #
Running 55:52 7.92 mi (7:03 / mi) +102m 6:47 / mi
ahr:132 max:152 shoes: Asics DS Trainer 19 (8.5)
Strength & conditioning 30:00 [3]
Wednesday Oct 22, 2014 #
Running 40:10 [3] 5.5 mi (7:18 / mi) +124m 6:50 / mi
shoes: New Balance 1080 (8) (9)
Tuesday Oct 21, 2014 #
Running 40:21 5.5 mi (7:20 / mi) +124m 6:52 / mi
ahr:125 max:138 shoes: New Balance 1080 (8) (9)
Thursday Oct 16, 2014 #
Running 31:55 [3] 4.51 mi (7:05 / mi)
shoes: Asics DS Trainer 19 (8.5)
Wednesday Oct 15, 2014 #
Note
I knew I was in good shape. I'd had an eight week block of running over 80 miles per week, and the taper had gone exactly as planned. I'd tried something slightly different and not dropped the mileage or number of runs dramatically as my body hasn't reacted well in the past to a severe taper. I'd also lost quite a bit of weight, probably around a stone. There was a bit to lose anyway from too much beer over the summer, but I got myself lighter and leaner than I can ever remember. This was through cutting out alcohol and a more healthy diet.
The forecast for race day had been getter better as the week went on, with the wind strength dropping. On the day itself the conditions were great. Dry, cool and with virtually no wind at all. Dave's new housemate, who looks after the elite entries, had very kindly got us a VIP pass which meant we could park near the start and avoid an extra journey on bus from the park and ride.
My target time was 2.39.59, hopefully going through the first half in 1.19 to give a little bit of headroom for the second half. There were going to be timing mats at 10k, 20k, 30k and 40k so my times through those needed to be 38, 1.16, 1.52 and 2.32.
Slightly downhill start, held myself back and the first mile was so easy at target pace of 6.05. There were still quite a few runners around but they started to thin out as I moved through the first miles. I'd settled into a great rhythm, running on my own, not worrying about anyone else, HR in the right zone, pace increasing to 6.04. It felt so comfortable, the miles were ticking by very quickly.
As it was foggy, runners would keep appearing out of the mist ahead of me and then I'd catch them, pass them, and they'd disappear back into the mist behind me. At this stage, I was more than happy running on my own. I was ahead of the time targets at 10k and 20k but then the clock at half way said I had been out over 80 minutes. I knew this couldn't be right as I'd been ahead at 20k. I didn't worry about it. I was right not to as the official splits have my first half time as 79.51.
The section from mile 13 to mile 20 was where the route was more challenging. 1 mile gently down to a turnaround point, 2 miles gently up, 2 miles gently down to another turnaround point, 2 miles gently up. By the end of this section I was having to work harder to stay on pace, and mile 20 was my slowest of the entire race.
Still ahead of target time at 30k, and this is probably the point of the race where it would have been good to have had other runners to work with. It always gets tough after 20 miles, but I was ready for it. In my head I'd decided to forget about the first 20 miles and treat it as a 10k race. So off I went. But it was suddenly feeling much harder. My average pace had dropped from 6.04 to 6.05. A runner blew ahead of me and I sped past him. Someone told me I was tenth!
I was still running strongly. One of my focus words was 'posture' and I kept using that to relax me. The miles moved by. 21, 22, 23, 24. Straight through another runner and into 9th place. Now back in York. Not far to go. Through 40k in 2.31 something. I had over 8 minutes to run 2k. I knew I'd broken 2.40. Question now was by how much.
Nearly there. I'd been warned about the horrible hill from 25.8 miles to 26.0 miles, but I'd also been told that once over the top it was downhill to the finish. Killed myself on the up, the clock at 26 miles showed just under 2.38. I knew Craney had run 2.39.31 and I was going to be very close to that. Put on my best attempt at a sprint finish (and managed sub 5 minute mile pace for that last 0.2 miles!), crossing the line in 2.39.22.
I'd done it. A little celebration as I crossed the line before I did a Baker and threw up. Absolutely delighted to have finally broken 2.40. It's taken a while, and I think there was a bit of a psychological barrier I had to break as well, but it all came together on race day, probably for the first time. I got the fuelling and pacing spot on, with very little drop off in the last 6 miles.
The official splits indicate I also got a negative split (79.51 and 79.31). I'm not sure they are correct as my GPS suggests I was slightly slower in the second half, but I'll take what's now been published!
I kind of said I'd stop once I got under 2.40, but I wouldn't be a runner if I wasn't slightly intrigued by seeing if I can go any quicker...
Running 21:00 [3] 3.0 mi (7:00 / mi)
shoes: Asics DS Trainer 19 (8.5)
Strength & conditioning 30:00 [3]
shoes: Asics DS Trainer 19 (8.5)
Tuesday Oct 14, 2014 #
Note
We started our descent but after another 20 minutes the plane turned 180 degrees again and the pilot informed us that the problem had fixed itself (turns out the 'minor technical issue' was one of the engines failing). However, it was now safer for us to return to the uk and we landed at Manchester five hours after taking off, and further from our original destination than where we had started.
We had to stay in Manchester overnight and are trying again today. Fingers crossed it goes more smoothly this time!
Monday Oct 13, 2014 #
Note
(rest day)
Sunday Oct 12, 2014 #
Running 2:39:22 26.23 mi (6:04 / mi) +125m 5:59 / mi
ahr:142 max:151 shoes: Asics DS Trainer 19 (8.5)
I've done it. Finally. So pleased.
Saturday Oct 11, 2014 #
Running 8:16 1.1 mi (7:30 / mi) +29m 6:56 / mi
ahr:122 max:162 shoes: Asics DS Trainer 19 (8.5)
Running 19:03 3.07 mi (6:12 / mi) +46m 5:55 / mi
ahr:134 max:147 shoes: Asics DS Trainer 19 (8.5)
Really easy round the parkrun. Was aiming for mile splits of 7.00, 6.30, 6.00 but couldn't run slow enough at the start! Just turning over nicely, stretching the legs out. I'm ready.
Running 14:17 1.92 mi (7:27 / mi) +49m 6:54 / mi
ahr:122 max:135 shoes: Asics DS Trainer 19 (8.5)
Friday Oct 10, 2014 #
Running 36:45 5.5 mi (6:41 / mi) +124m 6:15 / mi
ahr:127 max:143 shoes: New Balance 1080 (8) (9)
Strength & conditioning 30:00 [3]
Thursday Oct 9, 2014 #
Running 50:02 7.37 mi (6:47 / mi) +107m 6:30 / mi
ahr:127 max:146 shoes: Asics DS Trainer 19 (8.5)
Strength & conditioning 15:00 [3]
Wednesday Oct 8, 2014 #
Running 39:20 5.51 mi (7:08 / mi) +128m 6:39 / mi
ahr:127 max:161 shoes: New Balance 1080 (8) (9)
Strength & conditioning 40:00 [3]
Tuesday Oct 7, 2014 #
Running 17:38 2.36 mi (7:29 / mi) +18m 7:18 / mi
ahr:115 max:148 shoes: Asics DS Trainer 19 (8.5)
Running 23:10 2.81 mi (8:15 / mi) +1m 8:14 / mi
ahr:125 max:153 shoes: Asics DS Trainer 19 (8.5)
Full session was 10 * 2 mins with 1 min recovery, but I only ran 6. Moving well, getting pulled along by the group. Covering between 630m and 640m on each one.
Running 10:48 [2] 1.44 mi (7:29 / mi) +1m 7:28 / mi
ahr:115 max:126 shoes: Asics DS Trainer 19 (8.5)
Monday Oct 6, 2014 #
Running 49:24 [2] 6.59 mi (7:30 / mi) +138m 7:02 / mi
ahr:112 max:124 shoes: New Balance 1080 (7) (9)
Sunday Oct 5, 2014 #
Running 1:33:51 14.1 mi (6:39 / mi) +272m 6:17 / mi
ahr:126 max:151 shoes: Asics DS Trainer 19 (8.5)
3 miles warm up
2 miles @ 6.45 (AHR 126)
2 miles @ 6.30 (AHR 134)
2 miles @ 6.11 (AHR 133)
2 miles @ 5.52 (AHR 138)
3 miles warm down
Lovely morning, but a bit chilly. Had the gloves on for the first time.
Saturday Oct 4, 2014 #
Running 23:40 [2] 3.17 mi (7:28 / mi) +85m 6:54 / mi
ahr:111 max:126 shoes: Asics DS Trainer 19 (8.5)
Running 17:42 3.04 mi (5:49 / mi) +45m 5:33 / mi
ahr:143 max:156 shoes: Asics DS Trainer 19 (8.5)
The plan was to run this at marathon pace, but ended up a bit quicker as I ran with Craig. He just pipped me in a sprint finish at the end. AHR pretty good for that time, nice controlled effort.
Running 34:23 [2] 4.25 mi (8:05 / mi) +107m 7:30 / mi
ahr:119 max:129 shoes: Asics DS Trainer 19 (8.5)
Friday Oct 3, 2014 #
Running 53:43 7.26 mi (7:24 / mi) +202m 6:49 / mi
ahr:117 max:132 shoes: New Balance 1080 (8) (9)
Strength & conditioning 30:00 [3]
Thursday Oct 2, 2014 #
Running 43:39 6.31 mi (6:55 / mi) +21m 6:51 / mi
ahr:134 max:197 shoes: Asics DS Trainer 19 (8.5)
Wednesday Oct 1, 2014 #
Running 44:12 6.01 mi (7:22 / mi) +55m 7:09 / mi
ahr:114 max:130 shoes: New Balance 1080 (8) (9)
Running 34:21 4.6 mi (7:28 / mi) +113m 6:57 / mi
ahr:118 max:130 shoes: New Balance 1080 (8) (9)
Strength & conditioning 30:00 [3]