This week was excellent, I felt pretty good all the way and achieved my two main objectives (that being the session and the long run). I'd been feeling flat the week before, but the total reverse this week. This week also ended in a gold for Mo Farah after last weekend's silver to keep the theme going.
I'll try not too get too carried away as I'm only an injury or infection away from a total change of attitude, but this seems to have been the week things have really clicked into place. I've mentioned before in my blogs that I am always a bit susceptible when going beyond 100 miles per week - the benchmark for marathon training versus 'normal' training in my book. It seems I've trained myself by applying the basework and can now climb beyond the tonne.
Saying that I'm going to come down for a week ahead of next weekend's half marathon outing. Whilst I am of the opinion 100+ miles is needed to go into the last six miles of the marathon confident and strong, relentless 100 mile weeks and those out towards 150 are just not for me. For very few people they get stronger (Paul Martelletti), but I've seen enough blogs of guys hitting 130-140 and beyond - you can read the over training unfolding ahead of the disappointing race performance that results.
I've got a plan now heading into the six week countdown to Toronto. The thought of running in an England vest, no matter what the race or others opinions, has me hugely motivated. Next week I'm looking for a week in the 80-90 range to consolidate my recent block of training (last five weeks of 102, 76, 103, 95, 114) ending with the half marathon next Sunday. I'm really looking forward to this race to break out of the marathon training cycle for a weekend and lace up some racers.
Thereafter I'm looking for another two weeks of higher volume, a week of slightly lower volume and then a two week taper leading into race day. Adrian Marriott got in touch this week to see what my plans were going into this crucial period when so many mistakes can be made. It was good to get the thumbs up from Adrian and gives me further confidence in my build up.
Final note, the Achilles and calves eased right off this week. Result.
This week's training:
M - 10 miles at 6:12 pace - feeling good after yesterday's 24
T - AM 8.3 miles easy feeling good @ 7 min pace, PM 8.15 easy feeling very good @ 6:50 pace
W - AM [5.5 miles warming up/down] 2 x 2.36 miles [2 mins] 2 x 1.17 miles [90s] Good solid session totalling almost 12km @ 5:05 pace. Managed 12:08 and 12:05 for the longer efforts, 5:57 and 6:02 for the shorter ones, PM 5.1 miles easy
T - AM 6.4 miles easy @ 6:59 pace, PM 9.25 miles @ 6:36 pace (119 miles in the last 7 days, highest ever)
F- AM 8.3 miles steady feeling good, PM 6.4 miles steady feeling good as this morning
S - AM 8.9 miles inc 10 x 1min/1min fartlek - legs weary but dealt with it, PM 6.1 miles steady feeling jaded
S - 24.25 miles easier than recent @ 6:43 pace - took me 10 miles to get going!
114 miles