Week Six: 14/08/2017 – 20/08/17
Total Mileage: 82.3M
Monday: 8M Easy
Tuesday: 12M (10 Moderate)
Wednesday: 8M Easy
Thursday: 8x 1km reps
Friday: AM: 5M Recovery
PM: 6M Easy
Saturday: 8M Easy + Strides
Sunday: 22M (13.1 Steady)
This has been the heaviest, in terms of volume, that I have done in a very long time (possibly ever!) and I was a little concerned coming into it about how my body would cope. I am delighted to have got through it unscathed and have actually really enjoyed the sessions.
Monday’s easy run was a gentle start to the week – which was nice as this would also be my last day off before work started up again! It was nice to get back into the ‘run commute’ habit on Tuesday with a longer Moderate run along the Clyde which felt very comfortable. It’s always reassuring to have these sessions as at the start of the program I know that this run would have felt far more laboured. Another easy run on Wednesday took me to 28 Miles and it was nice to feel like the legs were simply ticking over.
On Thursday I had to plan for an 8x1km interval session as part of my run home from work. The goal was to get a couple of miles of warmup in at a nice easy pace (which would also take me conveniently down to the Clyde Walkway) and then bust out the kilometre reps along the Walkway towards Glasgow. I needed to get two mins of jogging recovery in between each rep too which meant that the total distance covered would be significantly further than just the 8km. I hit the reps at ~10km pace and felt great. There is something very reassuring about beginning a rep and seeing that it I only 0.62miles to go when you’re used to counting down in full miles! I had to do a little doubling back on myself when I got to Glasgow Green in order to fit all of the reps in but this was not a problem and I enjoyed a nice easy few miles back up to the flat once they were done.
Friday and Saturday were reserved for more easy running. I made sure to hit my strides on Saturday as I had missed this from my session earlier in the week. For Saturday’s run I enjoyed a nice few miles down to Pollok parkrun where I ran round with Paul Houston (and had a good chat!) before knocking out a few easy miles home again.
Sunday was the big one. This was a session which has been staring out of my plan at me for a few weeks and which I have been fairly intimidated by. Not only was the idea of running 22M with 13 of them at target race pace terrifying, I was scared of the implications if it proved too big a task – if I could not manage half a marathon at my goal pace, what chance would I have over the full thing! I set off with Walshy nice and early to get the first 5M in at an Easy pace. This was great and it was really helpful to share the session with someone. We were both nervous but definitely took confidence from having the other there. As we hit 5M, Walshy and I parted ways to complete the faster section at our own target paces. My goal was to keep the mile splits in the 5:51-5:53 area for the first half and then see how I felt. As the clock ticked along I soon realised, to my absolute joy, that the pace felt comfortable! I hit the half way mark pretty much on track (except for one poor split which I am blaming on tree coverage messing with my GPS) and decided to pick things up for the next 7M. I picked up the pace to 5:45/mile and felt great. With a mile or two to go it did start to feel like a little effort to maintain the faster splits but I still felt strong and my HR suggested I wasn’t working too hard. I hit the final mile and threw in a 5:41 to see how the legs would cope. This was a bit more of an effort but I felt great and was delighted to get through this section of the run. As I hit the 13.1 mark, I reached Walshy and we exchanged a few words about the run – we had both had similar experiences with the pace and were buzzing with adrenaline. Together we climbed back towards the Southside to complete the 22Miles. My final mile felt tough – the legs were completely empty. At first I was a little concerned about this but I figure it was to be expected as we had made the decision to hit the run without gels or water. After a decent feed, I was able to look back on it as a very positive session and a real confidence boost as we come into the last 5 weeks.
This has been a pretty full-on week but it has been great. The volume and quality of the progressive sessions seems to be paying off and I am feeling very strong. I have had some tightness in my calf (left) but daily stretching and rolling seems to be working. I will monitor this closely and continue with the additional exercises I am doing.