BELOW is my final five weeks training for the Rotterdam Marathon on April 15th. I feel I got the final stages of my preparation spot on, and by race day I was full of running.
I'm currently easing back into training, anxious not to repeat the mistakes of last year. May will be a steady month, and hopefully before long I'll have another marathon lined up for autumn.
The five weeks below commence immediately following the Bath Half Marathon, which was on 11 March.
M - AM 7 miles easy 7.09 pace, PM 5.5 miles easy 7.02 pace
T - 10 miles at 6.15 pace. Felt fine second half of run, still a bit sore from race
W - AM 7 miles at 6.37 pace, PM 7.5 miles at 6.22 pace - bit tired on both runs
T - 8.3 miles at 6.28 pace feeling a bit laboured
F - AM 8.9 miles inc 12 x 1min/1min fartlek, felt better after long sleep, PM 5.6 miles steady
S - AM 10 miles of fartlek (3.5 miles steady, 1 mile 5.05, 1 mile 6.06, 1 mile 4.59, 1.5 miles 6.13 pace, 2 miles in 10.23) - wet and breezy, PM 5.1 miles easy
S - 24.25 miles in 2.37 - average pace 6.31 but last 4 miles 6.11, 5.57, 6.34 (uphill), 5.57 and I felt great
99 miles
M - 8.9 miles steady
T - AM 7 miles, PM 6 miles at 6.11 pace - last 3 miles a bit swift as was pushed for time, 5.38 last mile
W - [5 miles warm up/warm down] 4 x 1950m [90s recovery] Felt tired so cut back to 4 as I'd planned 6. Concerned about doing too much, too tired.
T - AM 7 miles at 6.16 pace, PM 7.25 miles at 6.26 pace
F - AM 10 miles feeling superb, pushed last few miles 5.50, 5.38, 5.41, 5.28, 5.29, PM 5 miles feeling really easy at 6.28 pace
S - AM 8.9 miles inc 12 x 1min/1min fartlek, felt really good, PM 5 miles with brother after football 6.38 pace
S - 22.5 miles in 2.23 - average pace 6.22 - like most long runs lately, got quicker as it went on
98 miles
M - 5.6 miles easy 6.55 pace
T - AM 8.3 miles at 6.23 pace, PM 6 miles at 6.22 pace
W - AM 5 miles comfortable pace, PM [4 miles warm up/warm down] Session on Bedford Embankment with Matt Janes - long session - the long effort is 1.9 miles - recovery in brackets 2.38 [60s] 2.37 [2mins] 9.30 [2mins] 2.40 [60s] 2.42 [2mins] 9.34 [2mins] 2.41 [60s] 2.42 - very happy with session
T - 8.9 miles feeling heavy legged but still 6.19 pace
F - AM 5.3 miles of slow jogging 7.14 pace, PM 7 miles at 6.29 pace, started slow then picked up
S - AM 8.9 miles inc 10 x 1min/1min fartlek, felt heavy legged, PM 5.1 miles easy looking forward to getting strong during taper
S - 19.5 miles - average pace 6.10 - felt great, miles 8-16 all sub 6. Felt strong.
90.5 miles
M - REST
T - AM 8.9 miles at 6.15 pace, effortless, PM 5.1 miles easy
W - [5 miles warm up/warm down] 2 x 5km Bedford ParkRun course - 16.07 and 16.03 [5 mins recovery] felt really good, strong and comfortable
T - AM 5.6 miles easy - tired and a few niggles, PM 5.6 miles - same as this morning
F - 10 miles at 6.10 pace, felt good "running with brakes on now"
S - AM 5.3 miles easy at 6.57 pace after 10 hours sleep feeling lethargic, PM 5.3 miles at 6.15 pace after lazy day doing nothing
S - 14.25 miles at 6.25 pace "100% ready now, felt great"
71 miles
M - REST
T - 10 miles out to Bedford Park at 6.40 pace - middle two miles 5.07 and 5.22 - run back
W - 6 miles at 6.42 pace
T - 6 miles at 6.32 pace then 4 x 100m strides "felt great"
F - REST
S - 4 miles at 6.34 pace holding back feeling ok
S - Rotterdam Marathon - 2:22'52
Carbs from Wednesday night until Saturday morning. PSP22 drink Saturday evening and Sunday morning. Plenty of water and laying around.
