Week Five: 07/08/17 – 13/08/17
Total Mileage: 70.8
Monday: 6M Recovery
Tuesday: 12M (8 Steady)
Wednesday: 6M Recovery
Thursday: 2M Time Trial (Race)
Friday: AM: 5M Recovery
PM: 6M Easy
Saturday: AM: 8M Easy + Strides
PM: Conditioning Circuit (Light)
Sunday: 20M Easy
Delighted with the way this week has gone. This is the final week of my school holidays and it has been great to get out and get some quality sessions under my belt.
Tuesday’s run was a great confidence boost as I ticked along the 8 Steady miles at ~ 5:51/mile pace and felt comfortable. I will look to build on this in the coming weeks as I attempt to tune into Marathon Pace.
Thursday was another huge confidence boost as I ran a PB at the Bella Harriers Time Trial with 9mins 58secs. I enjoyed a nice 2M warmup and cool down with my brother Oli who was up visiting and felt brilliant toeing the line. I made an effort to hold back a little in the first mile of the race andlooking at my Garmin data after the race revealed that I actually ran the first mile 7secs slower than when I ran my previous PB. Nevertheless, I felt really strong because of this and hit the ascent with confidence. This was the first time that I have really felt in control running up the hill on this course and it seemed to fly by. I hit the peak and wretched things out with a fast finish. I managed a slightly negative split despite the climb and this definitely contributed to the PB. I was also lucky to get a fancy photo taken after the race by award winning professional photographer Jeremy Sutton-Hibbert who was taking portrait style photos of club members for his latest project.
Friday and Saturday were both geared towards recovering from the hard start to the week and I felt good getting through the slower miles. On Saturday I also managed a very light circuit of conditioning in the gym followed with a brief, easy swim and a sauna. I finished the day feeling refreshed and spent a lot of time on the foam roller in front of the athletics.
Sunday was a big one and I headed out with the lads for a 20M Easy paced run over the moors. This is a very hilly route with over 1000ft of ascent, mostly in the first half. We manage to tick the miles off however and stuck to the planned pace effectively. This really is a stunning route and the views make the hills worth climbing! I tested out race strategy with gels today and had success with taking two Science in Sport gels during the run. I had one at 10M and one at 15M and had no issues with them. The run concluded with coffee and croissants courtesy of Craig before I popped home for some more foam rolling and stretching.
This was a fantastic week or me. It was my biggest week in terms of volume so far and included some nice confidence boosting short runs too. I’ve got a few more ‘big’ weeks to go before hitting my taper and am feeling very strong. I’ll be focusing on hitting the sessions as planned in the coming weeks and also ensuring my nutrition and recovery is effective to support this.