The Road to Berlin: Week Seven

Week Seven: 21/08/17 – 27/08/17

Total Mileage: 73.3M

Monday:         Rest

Tuesday:         13M (10 Progression)

Wednesday:   7.3M Recovery

Thursday:       8x600m reps off 90sec jog recovery

Friday:             AM: 4.5 M Recovery

PM: 7.25M Easy

Saturday:        8M Easy + Strides

Sunday:           24M (20 Moderate)

 

Reflections:

This was a tough week and a bit of a mix to be honest! Things started fantastically and I felt great on the progression run. I managed to work down to a couple of reps at 5:25/mile and felt strong. This was a similar session to one which I completed before my Marathon in Amsterdam last year however this attempt ended up being significantly faster than that effort – a nice little confidence booster!

On Wednesday however I had to stop my run half a mile early due to really bad stomach cramps. I had further stomach issues on Thursday too, though thankfully I was still able to complete the session.

On Friday and Saturday I was made it through all of the runs with no further issues which was a relief and I felt great. I am really starting to feel fit just now and these runs felt fantastic.

Sunday was a big one. 24Miles with the middle 20 at 6:20/mile (approximately 30seconds ahead of Marathon Pace). I made my way round Pollok Park before heading up along the cycle route towards Paisley and along the canal before turning and heading back on myself. It was really useful to have company on the first section of this run and Darren and Stuart ran with my to the half way point. It was also a nice boost to see Cris and Craig when I was heading back as we used the same route for our similar sessions. I felt great on this run and the pace felt comfortable – again it was a huge confidence boost as I enter the final month of preparation. I did get a bit of a fright when I stopped however as I attempted to stretch my calves (which had been very tight) and I got a sharp pain up my Achilles and left calf. After a couple of minutes the pain disappeared  and things seemed to clear up. I decided to take a day off tomorrow and to focus on a stretching/icing/foam rolling strategy to get through it! Fingers crossed…

 

 

The Road to Berlin: Week Four

Week Four: 31/07/17 – 06/08/17

Total Mileage: 53.7

Monday:         10x 1min on/1min off

Tuesday:         6M Recovery

Wednesday:  18M (10 Moderate)

Thursday:       6M Recovery

Friday:             8M Easy

Saturday:        REST

Sunday:           11M (7 Tempo) 

Reflections.

This week was spent pretty much entirely in Cyprus (I flew back to London on Saturday evening) which meant a slight shuffle of the sessions. I was worried about trying the do the Tempo run whilst away as I felt the heat would make it very difficult to hit the speed that I was aiming for. I therefore swapped this session with the long run which had been planned for the weekend. I also switched out Monday’s planned Hill Session as there were no hills available and so did a fast,flat interval session instead.

Monday was an a tough session in the morning heat and I definitely underestimated it. I got the session done but realised I would definitely need earlier starts from this point on. I also realised that I would need to ensure I had water for all of my runs. 

Tuesday was much more enjoyable as I was able to drop the pace and enjoy the beautiful scenery of the Salt Lake.  This also gave me a chance to scout out the first section of a route for tomorrow’s longer run. Felt good and had to make a real effort to hold the pace back towards the end of the run.

Wednesday was a session which I had been dreading. It would mean being out in the heat for a long time and there was also the very real possibility of me getting lost! I decided to get up before the sunrise and head out at 5:30am.  I also decided to break the run into sections which would enable me to re-fill my water bottle. I set off for the first 5M section at an easy pace and made sure that I consumed a full bottle of Gatorade during this loop. I then re-filled my bottle with cold water during a quick pit stop and headed back out the door. I gave myself one more mile of easy running to get back into a rhythm before hitting the 10M at Moderate pace (6:30/mile). I felt great and succeeded in holding this pace for the duration as I completed a full loop of Larnaca’s Salt Lake and headed back along the seafront. This faster section was followed with a couple of easy miles to bring the total distance to 18M.

Thursday and Friday were a nice dip back down to gentler paces and I was able to soak up the sun with a little less pressure. I felt good although I had a little tightness in the left calf, leading to a slight ache in the shin, after the 8M Easy run on Friday. I’ve been slacking on the stretching/foam rolling while away so will make an effort to get back on with this!

After a rest day on Saturday and a flight back to London, I headed out for a Tempo run on Sunday. I got a lift up to Kenley  Aerodrome for the session as I figured this would be nice and flat and traffic-free. Unfortunately I didn’t consider how windy it would be and this made it very tough to hit my target splits. I missed the goal pace by a few seconds per mile but this still felt like a decent session. It was a relief to get through the run with no aches in the shin or calf.

This was a good week of training and it was nice to get everything done without it eating into the holiday too much. The change of scenery was fantastic and it was great to be running in the heat before cooling off in the sea and enjoying my ‘recovery’ wth a book on the beach.

The Road to Berlin: Week Two

Week Two: 17/07/17 – 23/07/17

Total Mileage: 64.1

Monday:      Rest

Tuesday:      AM: 14M (8M Steady)

Wednesday: AM: 7M Recovery

Thursday:     AM: 11M (6M Tempo)

Friday:           AM: 6M Recovery

Saturday:      AM: 6M Easy

Sunday:         AM: 20M (16M Moderate)
Reflections.

This was a good week and provided a nice confidence boost after the mixed experiences of last week. There were three key sessions here and I was pleased to successfully hit all of them and feel good in the process. Tuesday’s session included a nice set of 8M at 5:55/mile pace which felt comfortable  even in the heat. I ran this session solo along the Clyde Walkway, which has become a bit of a standard route for my paced efforts, and focused on feeling relaxed and loose through the miles.

Thursday’s Tempo run filled me with dread. Last week I really struggled with a 3x2M Tempo which I ran with Gregor. During that session I had failed to maintain the required pace and faded miserably towards the end. It had been a run that ended with me feeling dehydrated, frustrated and filled with self-doubt. I decided therefore to take a different approach to this week’s effort; I would treat this run as a race. I woke up early for a small breakfast before relaxing for a couple of hours in bed. I then completed a full warm up including some mobility work and foam rolling. I even dressed as if this were a race: vest, split shorts and racing flats. I decided not to take my music with me and to head out for the run solo. By limiting distractions, I would give myself the best possible chance of hitting my target splits. I managed the pace much more effectively on this run than I had on previous efforts and reaped the benefits of not going out too hard. The more conservative first mile (5:30) meant that I felt strong at the halfway mark and was even able to increase the pace slightly as I turned for home. I averaged splits of 5:28/mile across the 6 and, most importantly, felt great.

It was nice to get a couple of easy days in after the Tempo run and I spent these in Sheffield with Vicki visiting family. It was great to explore some new places at an easy pace and I even got to take in a new park run  (Graves parkrun report here!). We discovered just how hilly Sheffield really is and I was relieved to not be running tempo paced sessions here! 
After a couple of easy days it was time for the long run. This was a 20M effort with 16M at Moderate effort. The pace would vary slightly due to the  route having a steady climb for the first half and a descent for the duration of the second. I got the train out to Kilmarnock with the boys and we would run back through to Glasgow. After 3M of easy running, Cris and I increased the pace to 6:30/mile and held this for 7M. This felt good in spite of the ascent and the slight headwind and so when we hit the 10M point, we dropped the pace to 6:20/mile. Cris and I held the pace together for the next 7M before he dropped off to complete his easy section and I added in the bonus 2M that I had pencilled in at this faster pace. After 16 Moderate miles, I dropped down to easy pace to complete my run. It was a nice session and I felt comfortable at this pace. Getting a 20 Miler in the bank also felt good and definitely gave me a confidence boost as Berlin looms on the horizon. It was also the perfect precursor for the ‘all-you-can-eat buffet’ which I enjoyed with the lads afterwards.

This was a good week and I enjoyed the three sessions. It was nice to get this in before my upcoming holiday in Cyprus too as I have a feeling it is not going to feel comfortable hitting the target sessions in the heat! I’ll do what I can!