Things were slowing down to a snails pace, and I was getting worried about it. I’m hoping that this is all part of the plan (the master marathon training plan), and that as I build up the mileage in my legs, I am going slower, to cope, and things will all go back to normal once my legs get adjusted. Here’s how week 11 and 12 went, and how I ended on a massively unexpected 16 mile run high.
|Week 11 Plan||Week 11 What Happened||Notes|
|Tuesday 5 miles||5.51 miles (@9:40/mile)||Run Commute Home|
|Thursday Yassos 8 x 800m||REST|
|Friday||8x800m (6@4:04 2@4:14)||On the treadmill and it felt tough|
|Saturday 5 miles||1.63 Warm-up & 3.10 (@9:10/mile)||Park Run nice run chat with Anna|
|Sunday 20 miles||7 miles & then 13.1 (@9:26/mile)||20 miler broken up so I could do the Big Half|
Plan miles: 38 / Actual miles: 38.7
Thoughts: I started off this week with a low grade fever, elevated heart rate, and just feeling a bit pants, without anything actually wrong with me. It’s hard to explain but I just wasn’t feeling right. I knew I had to dial things back, and I took a total rest day on Thursday, no bicycle, no yoga, no Joe Wicks, just a total rest. I was back on it on Friday and tackled the 8×800 yassos at the gym on the treadmill. I found them incredibly tough, and no where near the pace I did them at during week 8 (so I was feeling pretty demoralised). Saturday, I ran park run at a very chilled out pace with a friend, and then I rounded off the week with a 20 mile run. Was I nervous? Nope. I had been offered a place at The Big Half, so I already decided to split the 20-miler up, into a pre-race 7 mile run, and then the half. It was a great way to tackle the distance, and meant my nerves about the big 2-0 were non-existent.
Things I’ve learned this week:
- Rest when you need to rest
- Breaking up a big run is a good move to avoid pre-run nerves
- Running on a treadmill is hard work
- The windy weather will make me stronger for the coastal wind I will experience at Brighton (I hope)
|Tuesday 6 miles||6.10 miles (@9:11/mile)||Run Commute|
|Thursday 4x1mile repeats||2 miles (@8:37/mile)||Only time for 2 miles, running errands|
|Friday||4.02 miles (@8:32/mile)||Making up miles from yesterday’s session|
|Saturday 6 miles||1.18 mile warm-up, 3.13 mile park run, 3.59 mile cool-down||Park Run Sandwich (Park Run @ 24.28)|
|Sunday 16 miles||15.71 miles (@9:10/mile)||Happy with the pace|
Plan miles: 36 / Actual miles: 35.7
Thoughts: I started off the week feeling snail-like, and finished off on such a high. I managed to find some speed in some of my mid-week runs, and even ran 4 consecutive miles in my 16 mile long run sub 9:00/mile pace. The other major development from this week, is my mindset. Can you believe I actually am not bothered by a 16 mile run (3rd time hitting that distance in my plan), where as just a few weeks ago, that was a major milestone. I also ran a 24:28 park run, which is my fastest time in more than a year (but more than a minute outside my PB, but I’m still pretty chuffed). Finally, I managed to keep all the running in balance with my 8 year old’s birthday plans, which included a double play date and a nerf-gun party on Saturday.
- Don’t be afraid to speed up (often I shy away from it, as it is easier to go slow and not try)
- Trust the plan, the legs will recover
- You can juggle it all, and if you can’t, and drop some balls, it’s okay – it’s the thought that counts
What’s coming up?
Week 13 is my highest mileage week, and I’m just taking it one run at a time. After that I’m tapering, until race day, and looking forward to it.
Any and all advice welcome!