Week 6 and in a busy week I still need to get that running pace back…
This week’s blog is brought to you by Jason, because it was a Friday the 13th week.
No training by any lakes this week…
Monday 09 February 2015
The Marathon News Advanced training plan suggested this first run of the second week be 40 minutes at an easy pace, and while I was too busy in the office for that and could only manage to get out for a 2 mile run, I did succeed in my aim of keeping both miles under 9 minutes and 30 seconds. As I have said, I need to get my pace back.
- Run (work) – 2 miles – minutes seconds
Tuesday 10 February 2015
The Marathon News Advanced training plan set out the 44 minute interval run I should be running today, but work was too busy for me to even try it.
Wednesday 11 February 2015
I had planned to try to fit in a few things today and see how they go, but once again work got in the way of my plans. I settled for the Marathon News Advanced training plan 44 minute interval run, incorporating 12 minutes of easy running, 8 sets of 60 seconds running hard and 90 seconds jogging, and finishing with another 12 minutes of easy running. I covered 4.6 miles and overall was pleased with the run, although disappointed that the fourth mile dipped to 10 minutes per mile. I did get my 2nd fastest time on the Holywell Hill Climb segment on Strava.
- Run (St Albans) – 4.6 miles – 44 minutes 07 seconds
Thursday 12 February 2015
I had to leave early for a meeting in Sheffield and was not sure what time I would be getting back from that. It was three hours driving there and three hours driving back, and after that I really did not feel like putting my knees through anything else anyway.
Friday 13 February 2015
Would it really be a good idea to go running on Friday the 13th ? I really had no choice if I was to get everything in this week. It was windy and raining outside. I still had to go. It was really raining hard, but it was not so cold. I did the interval run from the Marathon News Advanced training plan, doing 12 minutes easy, 8 minutes tempo with 3 minutes easy jog recovery, three times, and then finished off with another 12 minutes easy running. I was disappointed that the fifth mile dipped to 10 minutes per mile, but given where my head has been this week I was happy enough with what happened up to that point. The final part of the run felt tough, even to the point where I brought it to a swift halt when my breathing was strained. I am almost back on pace and it was good to get that one out of my system.
- Run (St Albans) – 5.9 miles – 57 minutes 08 seconds
Saturday 14 February 2015
There were a number of choices available for a Saturday morning exercise session and I decided to go with the Team Bright Hammer option. Maybe I will remember that next time and go for a parkrun. We were back at Gaunts Way Rec but because Joseph Brigham had no legs left after his week of training we were not going for a trail run. Instead he would be directing Jason Thiele, Rob Watson and myself through a body weight exercise workout on the fields. We began with a warm up, Rob leading us for a run around the nearest pitch, but he was not wearing his trail running shoes and took a slip at the first corner. Always wear trail running shoes to an outdoor session with Joe ! We blasted through a dynamic warm up and were ready to go. The session would have us doing a bear crawl to the 18 yard line, run to the half way line, run back to the 18 yard line, bear crawl to the goal line, Joe would give us an exercise and after doing that we would run over to the corner, down the treeline perimeter, jump the fence at the bottom, run diagonally back across the football pitches to the start point, get another exercise and then do it all over again, as many times as we could in 20 minutes. I managed almost 3 laps and got 20 star jumps, 5 sets of lunges, 5 burpees, holding plank while reciting the alphabet, and another 5 burpees as my exercises. I say managed ‘almost’ 3 laps because as I was running the treeline perimeter on my third lap Joe called us in so I had to jump the fence about half way down, to bring it in on time. It was an intense session and we brought it to a close with some stretches.
I needed to go out for a run in the afternoon to keep up with the Marathon News Advanced training plan, and that meant another interval run of 10 minutes easy, 30 minutes steady and 10 minutes easy. After the morning session it pretty much turned into 50 minutes of whatever speed I could manage, and that ended up being pretty slow for the last 3 miles, even dipping below 11 minutes per mile. Still, it was another 5 miles under my belt.
- Team Bright Hammer (Letchworth) – 1.7 miles – 30 minutes
- Run (St Albans) – 4.9 miles – 50 minutes
Sunday 15 February 2015
It was time for my long run according to the Marathon News Advanced training plan, and that meant going out for 15 miles or a half marathon as a training run. I should have signed up for a half marathon. Debbie needed to run 8 miles as part of her half marathon training and I decided I would join her for that and then add on my further distance. I would be running at her pace, but I did not realise she was going to push as fast as she did, which certainly showed in the fact I managed to pick up four PRs on Strava segments for Hogg End Ln Climb, Driveway up to Gorhambury, Gorehambury drive – first half, and 1 Mile TT. The problem was that was going to be too fast for me to sustain the way my legs felt after this week, and I knew and could feel that as we approached the half way point. We took two minutes walking back from the half way point so that we could both eat a energy gel, but that appeared to do little for me as Debbie pulled away. The tiredness in my legs meant I had to march out some of each of the remaining miles, so in the circumstances I was pleased to keep them at an 11 minute per mile average, but I did not get in my long run and in every running training programme I have followed that has always been my downfall. I need to manage my time and my runs next week to make sure I rectify that. Debbie got back a couple of minutes before me, so it had been an excellent run for her.
- Run (St Albans) – 8 miles – 1 hour 23 minutes 48 seconds
Positives from this week – I am getting back my running pace and managed to get in 5 runs in the week. I need to make sure that one of those 5 is a long run in the weeks to come.