This week was the last week of higher volume and I can now look forward to easing off and getting strong for the Toronto Marathon in three weeks.
It was a pretty decent week and the key runs I wanted to get done were all achieved - that being a more marathon specific session and the long Sunday run.
I was inspired by the Berlin Marathon, which played out around the German capital as I covered the more serene quiet country roads of Renhold and Wilden to the north of Bedford for the Sunday run. There were some decent performances in Berlin - a race I have always fancied. Conditions looked good.
I was due to run Berlin way back in 2002, but badly damaged my calf in the build up and had to pull out one week before, which was a hard one to take. I had tried to run up to 100 miles per week back then but my body was having none of it and eventually my calf got tighter and tighter before I tore a bloody great hole in it, which physios have since mentioned to me as they assess other injuries, noticing the shape of my calf around the old tear site.
I also pushed my mileage up to around 100 miles per week for the Amsterdam Marathon in 2005, and the result was a long break from running with an injury I never really got the the bottom of, it just disappeared. The point of all this history being that I've managed successive weeks over 100 for some time now, with no ill effects so far, so I'm a stronger runner than I was back then, if not quite as quick over the shorter stuff.
My left hamstring was slightly tight towards the end of the week, but better by Sunday. I got the long run done, pretty slow it has to be said, but no matter. Time on the feet and the distance covered. I certainly won't go to the start line in Toronto worried that I haven't done the prerequisite long runs.
The Tuesday session went well - 60 seconds isn't much recovery from a rep of nearly 2km, especially six of the buggers. My pace dropped slightly in the second half of the session, but I was well pleased with it and felt strong throughout the week.
I'm looking forward to backing off now, letting the strength take effect and tapering towards a big effort.
I snapped up some racers for Toronto this week. Nike Zoom Streak 3 - my Lunar Racers are getting a bit smelly now, and although I ran London in them this year, I've never really liked them. Too soft and wide. I think a racer should be narrow and offer a hard ride and the Streaks provide this.
M - 5.1 miles easy to get rested for the week ahead
T - AM [5.5 miles warming up/down] 6 x 1.17 miles Bedford Park reps off 60 seconds in 5:54, 5:56, 5:57, 6:00, 6:02, 6:03 - take around 50 seconds off these for a mile and I'm 5:05-5:10 pace, PM 5.1 miles easy 6:37 pace in Brentwood before a meeting
W - AM easy 5.1 miles just over 7 minute pace, PM 8.3 miles with tired legs at 6:38 pace
T - 15.1 miles before work feeling really strong at 6:27 pace, quick last two miles
F - AM very easy 6.7 miles at 7:10 feeling weary, PM 8.15 miles feeling strong again at 6:22
S - AM 8.9 miles inc 10 x 1min/1min fartlek - tight hamstrings? Felt flat, PM 6 miles from mum and dad's in Hemel after Arsenal game, felt ok 6:38 pace. Hamstring still a bit tight but gave it some attention afterwards
S - 24.6 miles at 6:44 pace - took 2:45 - hamstring ok.
105.5 miles