Week 8 of the marathon training plan, and I need to pull my finger out. This is the week I need to get back on track and re-focussed. I definitely need to get a good long run under my belt, at least 12 – 14 miles and get back to eating properly – too much cake and other goodies over the last week or so. The marathon training plan does not allow for such treats.
monday 27th august 2012
Bank Holiday Monday. Wifey was at work. The boys were at the in-laws. I had the day to myself. Up and about early, got a few things sorted, and then shopping to be done.
My legs felt a little stiff after yesterday’s run, but seeing as I had time on my hands I wanted to crack out a good 5 miler today. The plan was to drive to Sainsburys, do the shop and leave my car there (being cleaned by the nice Bosovans) while I went for a run.
Shopping done and loaded into the car, I set off and headed down towards the running club. I had a route in my head and guessed it was about 5 miles, it took in the running club, then up through Springfield, along a track towards the farm then cut back through the fields at the back of Newhall School, along the drive of the school, then from the A12 back up to Sainsburys.
It was a really enjoyable run, and a nice little route.
Here are the stats.
tuesday 28th august 2012
Taking a rest day today.
wednesday 29th august 2012
I really wanted to get out and run today, and I was going to go out before work, but overslept, which had me running late for everything today, and I really wasn’t in the right frame of mind for running this evening.
thursday 30th august 2012
Running club day today, feels like ages since I have been.
I got there mega early for some silly reason, I am sure someone told me we were leaving at half 7 from now on…apparently not.
Tonight’s route was ‘Meadows’ not as scenic as you may first think. The route took us through the ‘Meadows’ shopping area, along the river at the back of the Uni, and up through Springfield.
I haven’t run this route before and found it to be quite a good little run. I tried to keep a steady pace running alongside a lady who competes in triathlons, our pace fluctuated a little here and there but overall it was about 8m20s per mile, which, considering we got a bit lost when we came out of the park, and we should of turned right on Lawn Lane and not left….wasn’t too bad!
We completed 5.7 miles in about 47 minutes of darkness – very pleased, great route to run. This may form part of my long run on Sunday.
Here is the route and the stats.
friday 31st august 2012
Rest day. Splendid!
saturday 1st September 2012
This morning’s run was going to be quick. I planned to do the 5k run around the village as quick as I could. I hadn’t done any speed work for a while.
The air was fresh and good for running in, I set off at a pretty good pace of about 7m40s for the first mile, and then got quicker for the second and a little bit quicker for the third.
I finished in 23 minutes 43 seconds which wasn’t too bad, the 22 minute mark still eludes me, but I will have that cracked by Christmas!
Here’s this mornings quick 5K.
sunday 2nd september 2012
Time for a nice long run. According to the marathon training plan it would be 15 miles, and I was quite looking forward to it. I haven’t run this distance for months. It would be a good challenge.
I began by heading out through the village, back lanes over the river and on towards junction 18 on A12, that’s my 4.5 mile point, over the A12 towards Baddow, but turned left and went through Sandon too, trying to get the extra mile or so in, through Baddow and down towards the Army and Navy roundabout, this was about the 8 mile mark.
Calculations in my head were that from juntion 19 on A12 to home is 2 miles, the ‘home stretch’, so I needed to get at least 5 miles in between here and J19.
I ran into town and picked up on part of the ‘meadows’ route from Thursday’s Striders run, this took me along the river, past the back of the University running along the back of the Avenues, then over the bridge under the bypass and then left up a short steep hill into a housing estate, I turned right and then left at the end of the road onto Lawn Lane.
It was at this point the inner arch of my left foot started to feel a little hot, a blister was on it’s way. Not sure why as I hadn’t had a blister for ages. This hampered the final part of the run a little bit, but not enough to stop me.
I ran along Lawn Lane and turned right into Brackenden Drive, left at the top and then right at the roundabout along New Nabbots Way, crossed the road at the top and ran through Beaulieu Park and out again and down towards Sainsburys. At Sainsburys my thighs were aching and the blister was burning hot, I knew I only had 2-3 miles to go, no stopping now.
The ‘home stretch’ was hard. The cool air was warming up, the clouds had disappeared and the sun was shining nicely, getting to the top of the last hill up towards The Lion felt like a major acheivement. I ran as far as the Cock Inn where the Garmin clocked at 15 miles, that was good enough for me, I stopped and walked the last half a mile back home – a good warm down after running non stop for 2 hours and 8 minutes!
Could I have run further? Possibly, maybe a mile or 2. Could I have run further if the course had been a lot flatter? Definitely. And the Amsterdam Marathon is apparently quite flat, so I don’t think getting to 15 miles or even 20 miles will be much of a problem, the last 6 miles however…
Here’s the stats and the route.
The week finished on a real high, very happy with the long 15 mile run, and in a pretty good time. Let’s hope I can continue it moving forward to the next phase of the marathon training plan.