Training Log Archive: Whitesheep

core and then mobility yoga

Club night - 10x 400m with generous recoveries
Ran hard, enjoyed the long recoveries, stopped when it got hard. Nice first taper session.
Just under 3:10 pace so about 75s per 400, good for me.

Time to plan a taper:
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

C • the home stretch 2

Also a good time to look back on training vs Valencia build up.
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.

C • Tough One 2