2 weeks rest, another week very low level and then finally back into training. It was great to have a break and enjoy Christmas but it was nice to know I was still itching to get out there again. Here's what the tail end of 2016 looked like.
This was the week of race day. 1 year since 3:00:01 and time to find out if it was a fluke. ARGH!
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Mon 4th - 30 minutes easy
Super chilled out. Half way to work, then hop on the tube. Lovely.
Miles = 3.7
Av Pace = 7:45/mi
Tues 5th - 10 min Warmup, 3x7mins Threshold off 90s recovery, 10 min cool down
Poor! WU = 8'06/mi // Threshold = 7'00/mi, 6'34/mi, 7'04/mi // CD = 8'02/mi
Too much the in taper / confident mindset. Realised that I had just crossed the road and then started again between the 2nd and 3rd recovery. A good reminder that Sunday will not be simple and requires effort. Thanks to several lovely people, I was reminded that they say you need a bad run before a good race.Still, yikes.
Miles = 6.6
Weds 6th - 30 mins easy
Should have been 45min but yesterday's CD was an extended one to get me to work, so curtailed today's.
Miles = 4
Av Pace = 7:44/mi
Thurs 7th - Rest Day
Plenty of foot rollering. Less actual rollering and stretching that I should do.
Fri 8th - 10 min WU, 12 Min Threshold, 2 min recover, 6x60seconds at 5k pace with 45s recovery, 10 min cool down
To me 5k pace = as hard as you can.
WU = 7'46/mi, Threshold = 6'31/mi, 5ks = 5'34, 5'41, 5'15, 5'28, 5'29, 5'26 // CD = 7'32
Got noticed running past husband's office by his boss who said I was "quite loud". I did feel really stompy.
Miles = 7.3
Sat 9th - 30 mins easy
Legs feel tired and quads tight after yesterday.
Miles = 3.6
Sun 10th - Race Day. Greater Manchester Marathon.
Miles = 26.2
Pace = 6'49/mi or thereabouts
Top of the spreadsheet for this week says "be patient"!
Mon 28th - 45 minutes easy
Still on holiday so a final chance to enjoy the fresh air of Devon. Wasn't feeling particularly sprightly, the countryside has hills and Mr B wasn't up to coming out. All this added up to a very steady run but I enjoyed it once I got out. Calves still tights but not as bad.
Miles = 5.4
Av Pace = 8:06/mi
Tues 29th - AM: 30 minutes Easy Run // PM: 10 minutes Warm Up, 10 minutes at Threshold effort, 90 second recovery, 5 x 2 minutes at 10km effort with a 30 second recovery, 10 minutes at Threshold effort, 10 minutes Cool Down
Swapped AM and PM around as it was Mr Bs birthday and there was rain forecast later so wanted to make sure I got the main session done.
AM: First threshold felts faster than second even though it wasn't. A pretty brutal session - I was more thinking "go as hard as you can" instead of 10k. I need to get better and judging effort.
WU = 8'34 //Threshold 1 = 6'40 // 10k efforts = 5'50, 6'18, 6'48, 6'31, 6'03 // Threshold 2 = 6'26 //. CD = 7'59
Miles = 6.6
PM: It was hard to get myself out of the door - rain was threatening, I wanted to stay with the birthday boy. I decided to retrace part of the NLH route. I ended up running at "easy" effort and yeast getting a really decent pace. How weird. Didn't even have a big lunch or anything. In fact, I'd been sat in a cold garden centre most of the day.
Miles = 3.81
Av Pace = 6:57/mi
Weds 30th - 70 mins easy
Sunshine and mooching around my home area as I'm still on leave.
Miles = 9.3
Av Pace = 7:53/mi
Thurs 31st - 10min warmup, 4x8min threshold off 90s, 10min cool down
oops. Just realised from typing this up that I should have done 4 threshold blocks. I'm so used to doing 3 I just went into autopilot. Ingesting to see what not running with a rucksack does to things. Can't imagine doing 20min threshold blocks now. Did I really do that only a few weeks ago?!
WU = 8'10 // Thresholds = 6'39, 6'29, 6'21 // CD =7'48
Miles = 7.1
Fri 1st - 45mins easy + stretch
Was actually over an hour but taking it easy. I ran into town to meet a friend and didn't want to stop part of the way there.
Miles = 8.2
Av Pace = 7:33/mi
Sat 2nd - 70mins with middle 45 at marathon pace
Mr B wanted to do ParkRun but I wanted to be sure I had no excuses for my MP work, so I did my session before and planned to meet him at ParkRun and stick with him rather than pushing for a PB. He was hoping to run marathon pace but I thought I'd just hang on as much as possible.
For my session the pace was all over the shop. MP sections had mile splits of 6'43, 6'58, 6'40, 6'10, 6'37', 6'35, 6'34 (total 48:17). Then I got a bit lost and couldn't find the ParkRun.
Got to PR just in time and ran around with Mr B he PB'd at 21:42 which I believe is a touch over MP.
Miles = 12.1
Sun 3rd - rest, stretch, roller