Training Log Archive: WhitesheepIn the 7 days ending Feb 3, 2020:
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Monday Feb 3, 2020 #
Note
M - rest/core/yoga - thought I’d do this on weds instead but my knee is sore and tight where I bashed it yesterday)
T - 6-7x 800 hard, aiming for a good pace but fewer reps than before
W - easy double
T - Thursday group tempo, full fat version
F - 90 easy
S - 60 easy, maybe with a steady parkrun
S - 16 miles incl 2x 5 miles marathon pace
Total about 60 miles
M - easy into work
T - steady run plus strides
W - core/yoga/weights
T - Thursday group tempo, 2/3 distance
F - rest
S - 60 easy, maybe with a quickish parkrun
S - 10 miles incl 2x 3 miles marathon pace
Total about 40 miles
M - easy to/from work
T - 3-4x 1 mile marathon pace
W - 30-40 mins easy
T - rest/yoga
F - 30 steady with strides
S - 20 easy
S -give it all I’ve got
Total about 20 miles plus race
Note
Long runs:
24 miles steady
20 miles steady
19 miles mixed
17 miles with 10 marathon pace
24 miles easy
20 miles steady
19 miles steady
24 miles progression
20 miles with h/m marathon pace
18 miles easy/steady
20 miles steady in terrain
2x 16 miles mixed
So 5 longest were about 112 miles/180km. For Valencia I did 106 miles/172km plus a 40km double day. My 6th-10th longest runs come to 96 miles which would not be a bad total for the five longest.
In terms of hours, I’ve had 4 months up at 9-10 hours a week average plus 2 months at a good 7 hours a week. Ive sustained 70 miles per week average for a good 10-12 weeks with some 80-90 mile weeks. For Valencia it was 1 month at 9-10 hours a week plus 4 months at 7-8 hours a week. Mileage peaked at more like 60 miles per week sustained average.
It will be interesting to see how this goes. I’ve done quite a lot more volume in this build up but with a tiny bit less focus on really big sessions. I think again I could be in 2:50 shape, although as ever with marathon build ups it’s hard to be confident as I’ve been running with high mileage for so long.
The best guide is probably the 36:20 10k, which was probably worth more like 36:40-45 without the net downhill. That would predict low 2:50s plus whatever improvement I’ve managed in the 3 months since then. It certainly looks like 2:50 could be realistic.
My original A goal with 6 perfect months was 2:45. I’d happily take a risk chasing that time as it would be a great experience doing the London championship start. But the 3 missing weeks over Christmas plus general poor sleep the last few months have taken me too far away from that perfect 6 months. I think that’s just too much of a stretch to be worth it this time.
Sunday Feb 2, 2020 #
Road running long 3:07:26 39.52 km (4:45 / km) +284m 4:35 / km
ahr:153 max:170 shoes: Mizuno wave hitogami
Didn’t feel the best to begin with but on the plus side I felt pretty much the same 2 hours in after 16 miles at a decent pace.
Slightly frustrating underfoot conditions, with probably 5 miles of thick or greasy mud. Those miles were slow plus had a horizontal moment.
Saturday Feb 1, 2020 #
Running (buggy/bag) 41:51 7.29 km (5:44 / km) +24m 5:39 / km
ahr:131 max:149 shoes: New Balance 1500 (ii)
S&C 25:00 [3]
Friday Jan 31, 2020 #
Running (buggy/bag) 17:26 2.54 km (6:53 / km) +54m 6:13 / km
ahr:130 max:144 shoes: New Balance 1500 (ii)
Off-road running 1:30:32 16.48 km (5:30 / km) +158m 5:14 / km
ahr:137 max:149 shoes: inov8 roclite 243 (iii)
Running (buggy/bag) 20:01 2.99 km (6:42 / km) +65m 6:02 / km
ahr:125 max:148 shoes: New Balance 1500 (ii)
Thursday Jan 30, 2020 #
Road running tempo 1:14:34 17.04 km (4:23 / km) +125m 4:13 / km
ahr:159 max:180 shoes: Mizuno wave hitogami
Reasonably hard pace but with enough left to pick it up every now and again. Felt stronger than usual on the uphill drag into Harpenden and last mile to the bell.
Running (buggy/bag) 18:00 2.56 km (7:01 / km) +54m 6:21 / km
ahr:120 max:143 shoes: New Balance 1500 (ii)
Wednesday Jan 29, 2020 #
Running (buggy/bag) 36:25 5.86 km (6:13 / km) +64m 5:53 / km
ahr:132 max:154 shoes: New Balance 1500 (ii)
Running (buggy/bag) 16:52 3.15 km (5:21 / km) +94m 4:40 / km
ahr:132 max:148 shoes: New Balance 1500 (ii)
Tuesday Jan 28, 2020 #
Running (buggy/bag) 40:00 6.27 km (6:23 / km) +65m 6:04 / km
ahr:130 max:148 shoes: ASICS 2000 (ii)
Running (buggy/bag) 18:50 3.38 km (5:34 / km) +94m 4:53 / km
ahr:130 max:145 shoes: ASICS 2000 (ii)
Road running hills 1:02:30 10.27 km (6:05 / km) +142m 5:41 / km
ahr:142 max:179 shoes: Saucony Type A
But mainly I will remember this session for one of the oddest men I've ever come across. A motorist drove down the (quiet residential) road as we were all running up. No doubt it was an annoyance for him; there were probably 25 of us. He then spent the best part of half an hour driving up and down the road making sure to be heading towards us as we did each rep and again as we jogged down. He must have done at least 10 reps of his own before we decided discretion was the better part of valour and moved one street across for the last few.
He got his point across I suppose, and I can see how it would be unsettling to come across a bunch of runners charging up a hill as you're trying to drive down. But... just drive on and let it go.