Bienwald Kandel Halbmarathon 2018 – 1:20:50

Where to run?

I had planned to run Frankfurt half marathon, it was sold out but had 500 places for people to sign up on the day. To be sure of getting one of those places, I would have to get there at 7am, 3 hours before the 10am start time.  I saw on Saturday on facebook that Jochen was driving straight from Mainz to Kandel to run a half marathon there on Sunday. He was setting off at 8am. I could leave the house 2 hours later, save a few euro and run a new course for me, that seemed like enough reasons for me to run there!

Low confidence

I was not confident going into this one, but needed to see where I am at.  The course should be flat and the weather was perfect for running, little wind and about 9 degrees and cloudy.  Who knows, maybe I’d surprise myself and run a PB!

Running cheap

We arrived a bit later than planned and I only had 15 minutes to sign up. I saw Stephan Jung and asked him where to sign up. He said that a friend of his had signed up but wouldn’t run, so I could take him place!  I decided to get my name on the startlist by paying 5€ to swap start places. So I ran for 5€, not bad, especially with getting a T-shirt!

There weren’t enough toilets at the start. I mean not even nearly enough. I managed to go once, but would have liked another opportunity. Anyway, I was nervous on the start line but got a clean start and got into a rhythm. I seemed to be running at 3:45-3:47 pace and feeling ok. I managed to lose my energy gel after about 4km. It wouldn’t stay in my shorts, I adjusted it a few times, but eventually it fell… annoying.

That 5km marker!

At the 5km marker someone was reading out the times. He read 19:30 as I ran past, WHAT!! I though I would be there at 18:45 or so. I was very depressed and worked out that I was on 1:22 pace or so, but that is after 5km, this could get ugly.  After 7km I confirmed my shitty pace by seeing 26:xx on my watch, but then I looked again a few seconds later and realised it read 24:xx, confusing.

The one marker I felt like I could trust was the 10k marker, it had a timing mat so should be accurate, I crossed at 37:52, actually pretty solid especially considering I wasn’t feeling too good and was worried that my time would be about 40mins after 10k.

Hurting on the way back

There is a massive out and back in Kandel, it is about 5k out and 5k back. It is bullet straight and boring as hell!  I passed a triathlete I recognised from Langen after about 13km, just before the turn around.  There were 2 women ahead of me, that is fairly rare nowadays, they were fast.

I kept on at it though my pace was unspectacular. My 1:19:30 time that might have been possible after 10k, wasn’t going to happen. I was running largely alone and was seeing a lot of 3:50-3:55/km on my watch instead of the required 3:45/km.  The last few km were more interesting than the out and back, I passed the 2nd woman, but was also passed by a few guys. I would say I kicked on to the end, but it was definetely more going out with a whimper than a bang!

Sub 1:20 – not today 🙁

There is 300m on the track at the end, I got into the stadium with 1:19:40 or so on the clock. It really sucked to miss 1:20, I should be cruising that now, I needed to keep on it to get a sub 1:21 though. I managed to get over the line in 1:20:50 – shit.

Jochen had another dreadful race for him, he got into the stadium looking like death, and he ran a 1:32 or so, he is a better runner than that, I hope he finds out what’s wrong sooner rather than later.

Operation Save Paris

As for me, I feel like I have over-reached. I did my biggest week ever last week, I had a fairly big week with week. My piriformis is hurting when I sit and it can’t be helping when I run. I have 4 weeks until Paris, so I think I will aggressively taper my mileage now, but keep up/increase the quality until the last week. I hope I can save my Paris performance, if I don’t PB (and I’m not ill), then I am done with marathons, you have that in writing Katja!

 

Mais Oui, Paris – Week 9 – Freezing my face off!

Monday

AM: It was bastard freezing, -7°C when I woke up and windy too. I ran to work to get in a few easy km, it was actually much better than expected, 5.8km at just under 5km/min

PM: Spurred on by my good morning run, I set off for a longer run after work. Again not so bad and after 11km or so I turned for home. I also happened to turn in a head/crosswind from hell!  I ran with my buff over my face, but it still really hurt. It was only -4°C, but felt like at least -10°C to me. It was 14.2km at 4:53/km, and not very pleasant at the end, I was freezing!

Tuesday

AM: I ran to work again, it was -8°C this time and wasn’t as much fun.  I ran 6.8km to work with a cold cold face.

PM: After work I tried to find a new route, but got a bit lost and ended up running a fairly normal route instead!  It was 12.7km which was good for the weather. The last few k were freezing cold against the wind.

Wednesday

It was -9°C in the morning, but I didn’t have to run, so I froze on the bike instead!  After work I wanted to run my intervals, but the track was closed.  I decided to do a tempo on the poop loop, so I did just over 4km of tempo work, but it was just a bit crap really, it was painful anytime the wind wasn’t behind me.

After about 12km I needed to go doodie, so found a dixie in the messe. I couldn’t make it to the toilet without walking, which wasn’t great in the cold. Then I got to run the last 4km largely against the wind, it was hell. I have to say, I haven’t hated many runs more than this one!

Thursday

AM: It was very cold again on the way to work. I ran 6.7km around next to Volkspark, my pace was just under 5:00/km.  All ok except my sore and freezing face!

I was at work just as normal, I got some cells from Barbara, put them in the incubator and came back to my PC. It felt like I had looked at a bright light or something, I had distorted vision on the left hand side, like a half crescent moon. After a minute or two I realised that it wasn’t a bright light, it was a migraine!  I have never had a migraine in my life, but Katja has told me about hers before.  It lasted about 30 minutes and I felt a bit crappy for the rest of the day. I didn’t get a throbbing headache, but just generally felt a bit spaced.

PM: Not loving the freezing cold, I couldn’t bring myself to run as far as I should have.  I also had an appointment for a massage at 18:30, so I looped around a little and ran 8.9km before calling it a day.

The massage was good though! I had 1h on the legs, sometimes it really hurt, but generally it was enjoyable.  I felt a little looser after the massage, so it was worth the 40€ in my book.

Friday

AM: It was a bit warmer, the end of this deep freeze is in sight now!  I had a butt clenching run to work, that’s why it was only 4.5km long! Still better to do something and get everything moving than not to!

PM: After work I actually felt a bit looser and could run a little freer than I otherwise have been. I tried to find a new route again, with much more success than last time. It isn’t all asphalt, but it is nice crushed dirt, which isn’t bad at all to run on.  I then looped around onto my more normal loop to get to 13.7km.  The wind had dropped a lot and I repeated the hellish route from Wednesday, today it wasn’t too bad.

I went swimming in the evening. I tried a 400-300-200-100 cutdown. I expected my 400m to be about 8 minutes, but it was 7:20. The 300 in 5:20, 200 in 3:30 and 100m in 1:40 were all better than expected. I swam about 2800m in an hour and even managed to catch my bus!  All good in the hood.

Saturday:

As soon as the cold ended, the snow started!  I had planned a 35km long run, but in the snow that seemed silly, so I took a rest day.

Sunday:

The snow was gone and the weather was actually pretty good for running.  The run started off dreadfully, with me looking for a toilet after 2km. I had to go again after 4km, but fortunately that was that for the day then.  I ran over to my Polderloop, a flat 7.5km loop in Bodenheim.  I wanted to run 2x5km at marathon pace as part of a 35km long run. The marathon pace part didn’t feel good, I felt like I had to push to keep the pace, it shouldn’t be that hard should it? I pretty much managed it anyway, then trotted back over Laubenheimer hohe. Oh how I hate that climb at the end of a long run!

I realised that if I ran 35.6km, I would have 125km for the week for the first time ever. Though I was obviously tired (more thirsty actually) I looped around to get to 36km, a real marathon long run.  My glutes and hips were pretty sore afterwards, but that will hopefully subside.

Feeling Down

I’m feeling a bit down about training at the moment, I don’t feel like I am making the forward progress I had hoped for.  My legs are sore and I feel like marathon pace is fast.  I don’t know if I should cut my mileage and cross train, or just cut my mileage, or tough it out, I just know that it feels sub-optimal at the moment… Next weekend should be a good test, I think I will do Frankfurt half marathon, I need a PB, otherwise I’ll have to reconsider my Paris goal time 🙁

Mais Oui, Paris – Week 8

Monday

AM: I woke up early and could feel yesterday in my legs. I jogged an easy 5km into work but my legs still felt pretty crappy. I right glutes still hurts. If and when I sit on my massage ball in the right spot, it is agony!

PM: Still feeling flat, I ran 6.5km home and was done for the day. The homemade popcorn from last night wasn’t agreeing with me and my legs were tired.

Tuesday

I think I am a bit ill. I have been very hungry recently, which is ok, but I now have a bit of a head ache and a sore throat. Ain’t nobody got no time for dat!  I planned on doing an easy single run, but ended up sleeping instead, so today was a rest day.

Wednesday

I felt a bit better so after work I set off to Willy Wacker to do my intervals. I wanted to do a 1-2-3-2-1 pyramid, with the 1ks at 5k race pace, the 2ks at 10k race pace and the 3k at 15k race pace.  I ran the first k slightly slow in 3:28 instead of 3:27, but damn was it tough! I was gasping for air and my heart rate was 170 already.  I knew it wasn’t going to happen, but I set off for the 2km, but was feeling dead.  After 700m I picked up my jacket and set off on an easy loop instead.  My guts were dreadful too, all in, it was a bad run. I am definitely a bit ill.

Thursday

I woke up feeling pretty under the weather, even though I slept for 9h again. I decided quite early on that it would be another rest day for me. I don’t think I’ll be ill for long, so I am not too worried.

Friday

I was feeling a bit better, though my guts were still fairly bad. I ran an easy 12.2km loop, it was nice weather, except for against the wind!  There is a cold front at the moment and it is below freezing all the time. Running into the easterly wind is painful, but fortunately doesn’t last too long!

Saturday

I was up early and ran another easy 12.2km. It was very similar to yesterday, though it was the squatch loop this time. In the sun and with the wind on my back, it felt warm, against the wind it was bitter cold!

I went swimming later for the first time in a while. I felt quite good surprisingly. I did my tautness kicking and alignment stuff, followed by some fast 50s and a little cool down. As I only had 45 minutes, it was a good short workout before the TCEC JHV.

Sunday

I ran the TCE 10km in Langen. See the race report here.

Overview

Well it wasn’t a good week was it!  I ran just about 56km with no workout, but I did have the 10k race. I am a bit disappointed with my time, but the ice wind must have cost a few seconds.

I’m feeling good now anyway, I have 4 big weeks of training left, then a taper. It is finally getting to the endspurt!  Next week I want to run 125km with a quality long run and a longer midweek run with some M pace work in there. The weather won’t be helpful, so I will have to do my man suit up tight!  I also want to cut back on my eating, I ate a lot in the last 9 days, that needs to stop so I can drop 1-2kg before Paris.

I have no photo for the snippet – so here is me in my new cycle kit that arrived this week – 31€ for bibshorts, top and a bidon!

Langen TCE 10km Run – 35:51 – 10th Place

I had heard that this is a fast road 10k race from a few people, so I actually moved around my plans to fit it in! After being ill midweek and failing my intervals badly on Wednesday, my confidence wasn’t sky high, but who knows what will happen and I had signed up, so I was running for the first time in Langen.

An unnecessarily early start!

I managed to get a lift to the start with Sebi and Lukas, we set off at 8:30 for a 10am start, except that the race started at 11am!  So we had a long while to linger before the start, but as it was part of the triathlon convention, it wasn’t too bad.

Lukas ummd and ahhhd about signing up for the race. It was freezing cold, windy and cost 20€ if you sign up on the day. He eventually decided that he would run, he is fast so would have a chance to win.

Blowing in the wind

The race started with the wind and thus the start was fast. I felt pretty good and settled into a decent pace. After the first turn around, we started running into the wind. I tried to tuck in for a while but I felt like I was in the wind more than I wanted to be. After maybe 4km a few people including Sebi passed me, I should have tried to stay with them but I didn’t.

Head down and grind it out

I didn’t feel great and I had no idea what my pace was, but after 6km I saw 21mins on the clock, that is 35minute pace!  Ok I had more to do against the wind, but I was shocked (Strava disagrees with either the km marker or the time, I wasn’t on 35min pace!)  The 7.5-9km part was the worst, but Sebi wasn’t far ahead of me and I was still going ok. I thought that a PB could be on if I held it together.  The last switchback was with 700m to go, then it was a few 100m with the wind, then a sprint to the line.

Not a PB 🙁

I crossed the line in 35:51, 7 seconds slower than 2 weeks ago in Groß Gerau.  I felt disappointed as  wanted a sub 35:30 time, but it also wasn’t a nightmare.  Sebi ran a massive PB 10 seconds ahead of me and Lukas won the race in 33:16, I guess coming last from us 3 probably made it feel like a worse result than it was.

Just to make things worse, I was 4th in my age group, so went home empty handed, not that that is too important, it is always nice to win something!

And on we go

So that was that. My 10k season is probably over now. I have a half marathon in 2 weeks, until then I need to get some good mileage in and stop eating so much!  I can still dream of a 1:17 half marathon, even if a 1:19 seems more likely at the moment.

Mais Oui, Paris – Week 7 – Half Way

The half way week, now I can start counting down instead of counting up!

Monday

Rosenmontag – rest day as my feet and right glute were a bit sore. I over ate but didn’t drink too much, could have been better, could have been worse!

me in costume
#no filter
Tuesday

As I am off work until Thursday, I won’t be doubling. So I ran for just about 90 minutes nice and easy for 18.6km. It was a nice run, though my right foot is still slightly sore from running in the Zoom Flys on Saturday!

Wednesday

It was my birthday, so I ate a LOT of pancakes for breakfast!  After a nap, I ran 17km in another longer single. The weather was lovely, chilly but sunny.

Thursday

AM: I had left my bike in town on Saturday after the race, I wanted to finally pick it up today, so I ran into town before work.  It was 5.6km at about 4:58/km and a nearly dead 118bpm heart rate. It started snowing as I was running and when I cycled back to work it started getting heavier.  I had planned a workout this evening, I’ll have to see if that is still possible.

PM: I really wanted to do a workout, so I tip toed through the snow to the track after work, but that wasn’t going to happen:

The track covered in ice

I looked around to see if the paths nearby were clear of snow, but they weren’t. There just wasn’t anywhere where I could run fast and not probably slip and fall. Feeling slightly annoyed, I jogged around a little bit, before going home. I only managed about 7.65km at 5:13/km due to the snow.

Friday

AM: The snow was largely gone, so the paths weren’t too bad, but the roads were fairly deadly on the way to work. With lentil soup from dinner working its way through the system quickly, I just ran 5.2km at a very very slow pace of 5:20/km which was good for getting my heart rate up to 115bpm! At least my clothes aren’t very sweaty today!

PM: I cycled home and headed straight out to the now snow free track. I didn’t really have a plan, I didn’t want to kill myself, but I wanted some speedwork, so 7x1km at 10k pace?  The first interval was right at 3:34, but it felt too easy, so I sped them up to 3:30/km. I was still cruising them but didn’t need to go overboard 2 days before a half marathon. All in it was 15km in 1h05.

Saturday:

I woke up at 8am, so ate some cornflakes. I decided against the TCEC run, so set off at 11am on an easy loop.  It was pretty crappy! It was like I was hungry after 3km, but I dragged myself around 14.9km in 1h14 feeling weak all the way. My right hamstring had a few wobbles that buckled my leg. It didn’t hurt or anything, but seems far from ideal.

For the rest of the day I felt starving. I ate lots but still felt hungry. I would prefer not to over-indulge before a race, but it felt like my body was telling me to eat, so I did.

Sunday:

As mentioned last week, I had a plan to run Mörfelden HM as a up-paced long run. I would do a warm up jog, 21.1km at 4mins/km, then another loop of 10.55km to round out my long run.

The start

All went to plan more or less. I set off at 4:00/km pretty much and was with Jochen after 3km. He wasn’t having a good day (in fact his training is going very badly for some reason that is hard to explain) so I left him behind.  I ticked up the pace a little after 10km and split 41:57, a little too fast after 10.55km.

Long Long this week, it was cold

3rd place was ‘only’ 300m ahead of me, so I thought that if I sped up and he slowed down, I might catch him.  I sped up a little without going all out and passed a few people. After 16km it was clear that I wouldn’t catch a few people ahead of me, so I didn’t try to overdo it at the end and I ran in a 1:22:44 with the 2nd half being in 40:47.

I had a couple of cups of tea, then headed straight off for my 3rd loop, it was a real slow jog, which seemed to take an age, but eventually it was done and I could shower and eat cake!

2nd in the age group

I was 7th place and 2nd in my age group. It ended up being a HM at marathon pace, with the 2nd half being faster than marathon pace. I don’t know how I feel about it yet, it was certainly no nightmare, but maybe I should have taken it easier.

Overview:

It wasn’t a perfect week for training! Rosenmontag meant a rest day, on Monday, though that was due anyway. Wednesday was my birthday and it snowed on Thursday, so I think I did ok to get in my 118km, even though I wanted a bit more.  I feel like my pace is there and endurance is looking promising. If I had run the half marathon at a steady pace, I could have judged better if I was in the right zone. My 161bpm average would be about right to a little high for my marathon pace, I would definitely be worried about holding that effort for 42.2km.

Next week will be a bit lower mileage, ending with Langen 10k. I have heard that it is a flat road race, if I run like I think I can, I want to be close to 35:00.

 

Mais Oui, Paris – Week 6

Into week 6. After taking a look at my current training, I have decided to try to break down my runs slightly differently. My doubles have been 10/10km or so, but I will try to split them more 5/15 or even single a 20km more often from now on.

This week will be a bit different as I am racing a 10k in Groß-Gerau on Saturday, my first real form test of the year!

Monday

AM: I ran to work, just 4.8km. It was a clencher, but I made it in a slow as hell 5:15/km. It was cold and I was rocking the shorts 🙂

PM: I wanted to run 15km after work, but I ended up running 14km, not a big deal I guess, but I misread my watch whilst running!  My pace was better, as is normal in the afternoons. Continue reading “Mais Oui, Paris – Week 6”

Groß-Gerau Frühjahrslauf 2018 – sub36 – PB

Fassenacht Run

It’s that time of the year again – Helau! – no that isn’t what I’m bothered about, the Groß-Gerau Frühjahrslauf is on Fastnacht Saturday every year. In 2016 I ran my current PB 10k race there, it was a bit of a shock result, but great for me in my run up to Rotterdam. Last year I bombed and ran nearly 2 minutes slower, it was a nightmare run. This year I feel like I should be able to beat my PB, and by a fair amount too. Sub36 at least. Continue reading “Groß-Gerau Frühjahrslauf 2018 – sub36 – PB”

Mais Oui, Paris – Week 5

Monday

AM: With a lot of k’s to cover this week, I wanted to get a flying start so I ran 10.5km at a leisurely pace of 5:08/km. It was a slightly different route than I normally run, a slight improvement too as it is less busy and avoids the school, I’ll probably run this route more often.

PM: After work I decided to try my luck with another route variation. I wanted to run through Weisenau, to Laubenheim, up and over the hill and down to Hechtsheim – home. The route along Wormserstr. is the worst part of the Mainz marathon route, and was crap here too. The pavement is thin and there is a lot of traffic. It pretty much stayed like that until I got to the hill (Laubenheimer Höhe) in Laubenheim. It’s a nasty climb, but I took it easy. I did 9.9km with a 4:48/km average when I arrived home, so 20.4km on the day – job done.

Tuesday

At 18:30 after briefly falling asleep on Katja on the sofa, I was off to TV Hechtsheim training. It started slow with some gentle jogging, then a few exercises and sprints before getting down to something like buisiness. We did 5x200m sprints, followed by 100m slow jog. Then there was another 3x200m, followed by 50m running backwards, 100m jog and 50m skipping. I did 4 repeats instead of waiting around.

The coach at TV Hechtsheim is fast, he kicks my ass on sprints. I did my 200m sprints in about 36 seconds, he probably does about 30 seconds. Anyway at the end of the session we got to do 3x1k with a 3 minute rest. I ran the first in 3:26 and felt good. I decided to shorten the rest to 90s and repeat. The next 2 weren’t great, but ok in 3:27 and 3:28. I don’t think I fell apart, my legs were just getting tired.  After 800m of normal tempo running, I set off home, it was 15.87km all in and a decent workout at the end.

Wednesday

AM: I ran pretty much exactly the same route to work as I did on Monday. 10.8km at 5:01/km. I was like an old man setting off, my hips are so tight and sore after doing intervals.

PM: I just ran a fairly normal route home, with a little add on to get to 9km. Pace was alright, as is often the case in my afternoon runs.

Thursday

My legs were still feeling a little stiff from Tuesday, but I wanted to get my 2nd set of intervals in for the week. I kind of fear doing a 2x5km intervals at half marathon pace, I don’t like long intervals, but I do think I need to do them.  I felt flat as hell at the start and had to make a mental effort to keep 3:45/km pace going. I decided to do 3km instead of 5km, but after 3km I persuaded myself to continue on to 5km, I could do shorter intervals after the 5km. So I did the first 5km in 18:40.

I jogged 800m then started the 2nd interval. I guess I knew I would run the full 5km, but I had mental get outs, like doing a 5-3-1 or 5-2-2. I ran exactly at 3:45/km pace, but with 2km to go I picked it up a bit so that the 2nd 5km would be faster than the first. I finished in 18:33 and felt like I could go on if needed. I was done for the day though.  I did 15.2km in 1h04 all in, another good work out in the bag.

Friday

I didn’t feel like getting up early to run to work, so I just ran 15km really easy after work at 4:51/km. It was nice to run one of my old loops, recently I have either been doing a work out, a long run or commuting.

Saturday

I woke up at 7am and ate some cornflakes and went back to bed. At 9am I was up again and set off to run to the uni at 9:25.  I met up with TCEC and we were off at 10am. It was a really relaxed pace, probably 5:10/km but we did a few sprints, which just showed how stiff my hips are at the moment! The rest of the run was more of a chat, but wasn’t bad. I ran the last 7.5km home to do 30.5km on the day. My stomach wasn’t very happy today, I might have to watch drinking beetroot juice the night before long runs!

the TCEC run group
Sunday

Went for a bit longer swim in Mombach. I did 3000m all in, a lot for me with some sprints too. I am slow, but I think I’ll get faster as soon as I really start my swim training.

Overview

I got my miles in, ran a decent long run, and a good long intervals session.  I have a little ache in my groin or adductor or something, but I don’t think it’ll be a problem. All in it was a good week of training, the next 2 weeks will be more focussed on my races, I am looking forward to some shiny new PBs!

Mais Oui, Paris – Week 4 – a down week

Monday

As it’s my down week, I wanted to start off with a shorter, slower recovery run, especially after the long run yesterday, I ran ‘das Herzchen’ run, so named because it has a loop that looks like a heart in it!  Apart from waiting at lights for ages, it was fine. My heart rate strap messed up a bit, but I had a mid-high 120s BPM average, for a 5:00/km average pace over 10.84km

Der Herzchenlauf – muddy though
Tuesday

Weighed in at 78.4kg, moving in the right direction. In the evening I didn’t fancy waiting for the TV Hechtsheim training at 19:00, so I ran as soon as I got home. Keeping up my quality, I decided to try some hill intervals. I always look at one path that goes straight up the side of the hill in Hechtsheim and think – I’m pleased I’m not running up that! Well today I would be.  I found that 2 minutes of hard running got me to a side path, where I could turn around. I did 6 repeats, feeling like the 6th was very hard work (and slower).

I got a bit lost on the way back cutting over a trail, but got home after 1h20. I was surprised to see my slow 5:09/km average, but later saw that the slowest part of the run was the intervals! It is a steep old path, so keeping a fast pace up there would be tough.

Wednesday

AM: I ran a very easy recovery pace to work. I took the 5km way round as planned, but I wished that I had done at least 7km, I got to work too early and felt quite good. It was warm too, 9 degrees when I set off! The stats: 5:07/km with a 120bpm HR, basically back to normal, phew!

PM: Ran just under 7km home nice and easy. Nothing to see here. I had butt muscle (glutes) ache all day from the hill intervals yesterday. It’s probably good that I strengthen my glutes, but stairs weren’t my friends today!

A little later I went to the pool in Mombach. Marco was there and had a plan for his session, so I jumped in and swam with him.  I did 400m in, 5x100m arms, 16x50m every 4th breaststroke, 100m easy, 4x200m snorkel, 100m flippers kicking with massive calf cramps out. 2700m. It was pretty good. I could swim with Marco up until the snorkel part, when I left him behind, probably due to my experience of using a snorkel in training. I feel like I am getting some of my swimming fitness back, I need to swim twice a week or more until the marathon, then kick on.

Thursday

AM: Up and out early again. I ran a new route to work. To the Messe, then around through the Industriegebiet, then straight along Rheinhessenstr to work. It worked out to be just over 9km. The start wasn’t so much fun, but after my muscles warmed up, it was ok. My muscle ache from the hill intervals on Tuesday was still pretty noticeable!

PM: There was a SITO seminar, so I was in work until after 6pm. I got changed in the bathroom after the seminar and ran home from there. I felt quite good, I was surprised by how slow I had run – 6km 4:51/km

Friday

I put on my new Nike Zoom Flys that arrived yesterday (my 2nd pair) and headed to the track. I wanted to try my old 4x2000m + 4x200m intervals session. I was actually a little worried, I wanted to do my 2000m intervals in less than 7:20, or 3:40/km. I ran the first lap too slow in 90 seconds, but soon found my groove and started knocking out 88 second laps. 1st interval done in 7:19. The second came and went in 7:18. My heart rate wasn’t getting too high (168bpm at the end) and I was holding myself back. On the 3rd intervals I ran a bit faster at 7:14, but still felt fine so went for it a bit more in the last 2km. I ran through the 1st 1000m in 3:31 and finished in 6:58, I was shocked and ecstatic!

The 200m sprints are a formality, except that my shoes started rubbing on my left heel (it blistered), I ran 37-36-37-36 before jogging home in a little pain.

I feel like I have done sub 7:20 2000m splits in training before (strava shows that I haven’t!!) but I thought it would be tough. It was easy, 6:58 was tough at the end, but that is a lot faster too. It looks like my PBs are going to fall soon!

Saturday

I woke up just before 9am and decided to run with TCEC. I ate a banana and set off at about 9:30. It took a little longer than expected (it was more than 7km there, I thought it would be 5km) so I was 5 mins late, luckily they were still there. It was much colder than it has been recently, so it was full hat, gloves and jacket weather.

We set off and the pace was fine, not fast but not too slow, a nice recovery run pace. We had a good chat and the time passed pretty quickly. After about 1h20 with the group, they were done and I was off home. It was another 7.xkm home, so I actually ran 31km in 2h35 or so all together, much more than I had planned. I was getting pretty hungry at the end.

Sunday

Day off  -I think this picture sums it up well:

Stuffing my face with cakes
Overview:

So my down week of 90km was actually basically 100km, with 2 good/great interval sessions and an unplanned long run. It probably wasn’t as easy as I wanted it to be, but a Sunday rest day sets me up for next week nicely.  The best part of the running week was clearly my 4x2000m on Friday. It has given me confidence that I can break all my PBs in the near future, I just need to stay fit and pick the right races.

Next week somewhere between 110-120km would be good, without a 30km+ run and possible including a 10k race. If I do a 10k race, I will have to think about whether or not I do 2 quality sessions, or just 1 and the race.

10 weeks to go, it actually seems a long way off now, I think I would be ready before then…