There are now only two weeks to go until the big day. This means "tapering" i reducing the amount of training in order to rest and conserve energy for the big day.
Monday: a weights session. A great way to cheat.
Wedensday: 16 miles in four laps of Hyde Park. I simply could not resist the opportuntiy to get in a final long run. I have always felt that too few long runs have cost me time and energy in my other marathons. I chose to do this in the park as its pretty much the flattest running I do. I did not intend to run quickly and took my iPod as this is usually guaranteed to take my mid off pace and slow me down. In the end, I ran 16.22 miles at an average of 8.10 per mile and kept a fairly even pace. Only the last mile was a little slower than the rest and this was partly a deliberate slackening off.
Another rest day tomorrow.
Thursday, 15 April 2010
Monday, 12 April 2010
8 - 11 April
Thursday: 10.5 miles home from work in 8.24 per mile. Unpleasantly warm for a change and felt slighlty tried and out of sorts. This is what I get for talking about feeling great last week.
Friday: 8 miles in Hyde PArk at 7.45 per mile. A sort of nothing run just to get some miles in. Not feeling brilliant but not as bad as last night.
Sunday: 13 miles in a shicking 1hr 48 mins. Fely awaful all the way round, I think as a result of some indigestion after a big lunch. A very uncormfortable run, but I was deliberately holding back and really lost focus in the last couple of miles. I don't think this is a sign of problems, just a bad day at the office.
Friday: 8 miles in Hyde PArk at 7.45 per mile. A sort of nothing run just to get some miles in. Not feeling brilliant but not as bad as last night.
Sunday: 13 miles in a shicking 1hr 48 mins. Fely awaful all the way round, I think as a result of some indigestion after a big lunch. A very uncormfortable run, but I was deliberately holding back and really lost focus in the last couple of miles. I don't think this is a sign of problems, just a bad day at the office.
Wednesday, 7 April 2010
6/7 April
Tuesday: a one-hour weights session after a rest day. Feels like cheating these days.
Wednesday: interval session - 15 minutes pulling tyres, 30 minutes treadmill intervals, 15 minutes boxing. Hard and enjoyable.
Wednesday: interval session - 15 minutes pulling tyres, 30 minutes treadmill intervals, 15 minutes boxing. Hard and enjoyable.
Sunday, 4 April 2010
April
Monday: a rest day
Tuesday: weights in the gym
Wednesday: interval session. 15 minutes boxing, 15 minutes pushing the big rubber tyres and 30 minutes on the treadmill. A better session than usual.
Thursday: 8 miles at lunchtime round Hyde Park in around 7.45 pace (data lost)
Sunday: 20 miles in 2.44.14 or 8.12 per mile. This was a really pleasing long run. I ate and drank well on Saturday and Sunday morning and also did two 10-mile loops so as to be able to npick up more fluid at half way. It really helped and the run remained strong right through to the end. I even made a sub 8-min mile at mile 16, the fastest of the whole thing. The only slower miles were for the 2 miles of hills which finished each loop. I am now full of confidence for the race and hope to be able to find 3.40 and maybe even below. That would be a dream.
Tuesday: weights in the gym
Wednesday: interval session. 15 minutes boxing, 15 minutes pushing the big rubber tyres and 30 minutes on the treadmill. A better session than usual.
Thursday: 8 miles at lunchtime round Hyde Park in around 7.45 pace (data lost)
Sunday: 20 miles in 2.44.14 or 8.12 per mile. This was a really pleasing long run. I ate and drank well on Saturday and Sunday morning and also did two 10-mile loops so as to be able to npick up more fluid at half way. It really helped and the run remained strong right through to the end. I even made a sub 8-min mile at mile 16, the fastest of the whole thing. The only slower miles were for the 2 miles of hills which finished each loop. I am now full of confidence for the race and hope to be able to find 3.40 and maybe even below. That would be a dream.
Monday, 29 March 2010
26 March - 28 March
Friday: 10.65 miles in 1.28.57 or 8.21 per mile. It was good to achieve race pace over a long hilly run with a backpack. I did not extend myself and felt quite strong in the latter stages of the run.
Saturday: planned to run 10 miles again tonight but faced with rain lashing down I decamped to the gym and ended up running only 10k due to a combination of boredom and lack of time.
Sunday: another lesson in how not to prepare for a run. The clocks went forward last night but the dogs still woke me at the equivalent of 5.30 am. A nap on the sofa turned into watching the grand prix. This was followed by a 30-minute session putting on the new roof rack turning into a 2-hour trial and then a 2-hour bike ride around Bracknell forest with the dogs. We got back just in time for me to dismantle two wardrobes, grab a 30-minute nap and then head out for 13.1 miles. Feeling so tired before |I set off, this was supposed to only be a race-pace run but I actually felt really strong and pushed on to 1.43.48 or 7.55 per mile and was running more strongly with every mile. The firs mile proved to be the slowest and all the miles in the second half were in in 7.30 to 7.45 range. I think I could have set a PB for the half if I had set off with intent. Good to feel so strong.
Saturday: planned to run 10 miles again tonight but faced with rain lashing down I decamped to the gym and ended up running only 10k due to a combination of boredom and lack of time.
Sunday: another lesson in how not to prepare for a run. The clocks went forward last night but the dogs still woke me at the equivalent of 5.30 am. A nap on the sofa turned into watching the grand prix. This was followed by a 30-minute session putting on the new roof rack turning into a 2-hour trial and then a 2-hour bike ride around Bracknell forest with the dogs. We got back just in time for me to dismantle two wardrobes, grab a 30-minute nap and then head out for 13.1 miles. Feeling so tired before |I set off, this was supposed to only be a race-pace run but I actually felt really strong and pushed on to 1.43.48 or 7.55 per mile and was running more strongly with every mile. The firs mile proved to be the slowest and all the miles in the second half were in in 7.30 to 7.45 range. I think I could have set a PB for the half if I had set off with intent. Good to feel so strong.
Thursday, 25 March 2010
25 March
First day back after enforced break due to work. Interval session: 40 minutes at intervals of 10 kph and 15-16 kph. Felt good.
21 March
7 miles at a fairly brisk pace (aropund 7.46 per mile) to give 39.5 miles for the week. My biggest week to date. Knees sore but holding up.
Now for three days off whilst at a work conference.
Now for three days off whilst at a work conference.
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