April Training

The Numbers:

Mileage for the month – 175 miles
Biggest week – 67.3 miles
Longest run16 Miles 

APRIL

The Positives

April was great, I really enjoyed the consistency I achieved this month. And it paid off.
I hit my target for mileage (just about), and my longest run was a 1:58 16miler. I managed to swim 3 out of 4 weeks too, running to and from the pool each time.

The Even More Positives

I surpassed my A target in the mid-month 5k race, setting a new PB of 18:11 which I know I can beat in better conditions. Especially if I can keep the training up. I’m fairly confident of going sub-18 in my next outing.

The Must Do Betters

Now we’ve got lighter evenings, I need to make the most of the opportunity to run some off-road hills. The 3 Forts Half route, and some trails around Cissbury & Chanctonbury Ring are going to become very good friends of mine very soon.
I also need to start getting my kit sorted, I’ve got my eye on a wetsuit, and also some trail shoes. And then its just the accessories. I hope to have all this sorted by the end of May.

The only kit I’ve got so far is the socks! I’ve been trialling almost the full range of Gococo‘s sports socks over the last few months and I’ve put aside a pair of the Compression Superior socks for race day already. Completely blister-proof, warm without being too warm (37.5 technology), and a perfect level of compression that leaves my calves feeling great no matter what the session.

Thanks Gococo for all your support during my training so far!

Any Other Business

I’m now an ITEC Level 4 Sports Massage Therapist. That means I can assess and give treatments with knowledge, skill and confidence. If you’re in Worthing (or local areas) and you’re in need of a massage either to keep you going, or to get you on the road to recovery then give me a shout.

May Goals:
Mileage: 175 miles
Long Run: 16 miles off road
Swim: Once a week (at least)
Yoga: Every Damn Day
Kit: Get my kit list sorted

 

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3 Forts Half 2016 – Pre-Race Goals

I normally keep my race goals to myself, that way I don’t suffer embarrassment if I don’t meet my ambitions.

But…..in my March roundup I set myself and published some race goals for the 5k I did last week. I set A,B and C goals, all of which were better than any time I’d ever run before – and proceeded to surpass all of them.

So I thought I’d do the same for the Three Forts Half Marathon I’m running on Sunday. Why not eh?

I’ve never raced a Half Marathon before, so I’ve got no official race time to beat. In training, Strava tells me that my best HM time is 1:28:31 so maybe I should aim to go quicker than that? It was last Feb after all.

The problem here, is that the 3 Forts route is very hilly, and that time was set on a very flat run. So I look back at my training and find….. this. I’ve run the race route before in training, and very nice it was too. My time back then, Boxing Day of 2013, was 1:48:17. Why the hell was I out running in the afternoon of Boxing Day 2013?

Whilst I’m confident I can beat that, I’m not so sure about going under 1:28.

I know, I’ll feed my recent 5k time into the Jack Daniels pace calculator. That will give me a pace to aim for on the flat sections…

pace

Ha! You’ve got to be kidding me – not sure I’m in that sort of shape Jack!

So I’m just going to go out and RACE

And I mean Properly race, not looking at my watch, not worrying about going too fast in the middle section and not fearing blowing up at mile 11. I don’t care if the wheels come off as it will show me where my limits are. Maybe watching my pace is holding me back and I should run to feel a bit more. Or maybe I’ll report back here next week describing how I went though all sorts of delusional pain just to maintain a walk of shame.

So, following on from a 4th place finish in my last race, I figure that my A goal should be to improve on that.

Goal A
Top 3 (even I’m not stupid enough to aim for the win)

Goal B
Top 10 (I think even this will mean a tough run)

Goal C
Survive the race without twisting an ankle!

Lofty goals there, but as you can see from the last one, I’m really just planning on enjoying the race. I really enjoyed being at the pointy end of the action in my last outing and I want to recapture that feeling in this one.

I want to be surging up hills, making breakaways, and collecting prizes. I realize that I’m probably not quite there yet but hey, I can see how long I can hang on in there for!

March Training

I didn’t really have any goals as I kicked off March which was probably a mistake.
I’d set myself an arbitrary figure of 200 miles for the month on Smashrun – a great tool with some really useful insights into your running stats. I’m currently using this alongside Strava to satisfy the inner geek. But this magic figure of 200 was pretty much plucked out of the air, it wasn’t based on a plan, it didn’t take into account my February training. It was just a round number.

I got off to a good start though, and hit almost 4 weeks of good solid running. I’m still pushed for time at the moment so I only managed to get into double figures on a run twice.
Unfortunately, I lost momentum and in the final week, the wheels came off. I dropped down to a ridiculously low 5 mile total for the week. I put this down to not having clearly defined goals for the month.

The Numbers:

Mileage for the month – 150 miles
Biggest week – 41.6 miles
Longest run12 Miles (plus 5 miles – Double run day)

smashrun march

Positives:
My mileage did increase. Up by 21.5% on Feb.
I’m finding Double run days manageable.
My longest run was most of the 3 Forts HM route – in the dark, by headtorch and it was amazing. On reflection, the distance is probably appropriate for my weekly mileage.

The biggest positive for me though is my ability to maintain effort and focus during track sessions. This time last year I’d hit the halfway point during a workout and my thoughts would all be negative

I can’t do this, Its too windy, I’ll sit the next rep out, I’ll call it a day…

But I’m finishing track sessions strongly now, and I’m feeling hyped throughout, no demons on my shoulder whispering at me to stop. And these have been HARD track sessions, 1200’s and mile repeats, you soon know about it if you pace it wrong in one of these sessions.

Unfortunately, swimming hasn’t happened this month. Not even once.

I’m going to chalk the final week of March off and call it a training break as April is where my 3 month block starts for Breca Swimrun.

April goals:
Mileage: 175 miles
Long Run: 16 miles
Swim: Once a week
Race: 5k  – (‘A’ = 18:30, ‘B’ = Sub19, ‘C’ = 5kPB)

I’ve got the 3 Forts Marathon at the start of May and I’m still undecided on what to do. I can run it very easy and enjoy the scenery, the company, and get some miles in my legs. Or drop to the HM and race it. I’ll make a decision closer to the date, and base it on how well my long runs are progressing.

In other running related stuff – the beginners group I coach with ShoreFit Run Club finished their 0-5k course. And my wife and 4 year old son ran the Sport Relief Mile, raising £270 for charity in the process! This was a great opportunity for him to experience running on a running track, and now every time we drive past it he points it out to me as where he did his race.

I also passed my ITEC Level 3 Sports Massage Therapist exams and I’ll be posting more on that soon. I’ve moved on to Level 4 now which I’ll be tested on in April. Lots to learn, but have already picked up so much that I can use to help other runners, especially with regards to maintenance and injury prevention.

 

2 new PB’s (in training)

Ok, so they don’t really count as they weren’t recorded in a race but I’m still chuffed to bits that I’ve hit 2 new PB’s this week. I’m not sure this is meant to happen at this stage in marathon training but I was hoping to hit a few milestones along the way.

A few days ago, I went out for a steady 7 miler and set off at what felt like a Steady pace. I looked at my watch as it beeped off the first mile at around 6 and a half minutes and thought “I’m going to play this one by feel.” As the miles ticked by I was still feeling comfortable at the same pace, I should have made a note of everything I’d eaten that day as something was fuelling this right! I decided I’d have a go at a quick 10k time and just relax off for the final mile and so there it is, my new 10k (training) PB of 41:33. Getting closer to the target time I’d like to hit of sub-40 before this training is over.

Well that was Tuesday, I hit the track on Wednesday for 8×800 off 4mins, tough session with a gale blowing on the back straight and then trotted out an easy (anything but) 5 miles on Thursday to try and loosen up the muscles – note to self, do not do easy runs into a headwind along the seafront, they’re not easy.

Today (Friday) the schedule called for 1M jog, 3miles Fast, 1M jog. I thought I’d take the opportunity to see if I could hit a new 5k PB. It wasn’t quite as quick as I’d hoped I might be able to manage but my legs weren’t as fresh as they could’ve been. So my new (training) 5k PB is 19:22.

Not bad in a weeks work eh?

I’m also pleased to say i’ve hit every training run in the plan so far, thats every day for the last 12 days, and my pace has been good. I’ve turned out 71 miles so far and I’m feeling good. 13 and 6 planned for the weekend ahead, all easy pace.

The milestones Ive got in mind as I make my way through the plan are:

5k – 18:45

10k – 38:00

Half marathon – 1:25:00

Marathon – 2:59:59

I’ve got a long way to go, but I’ve got faith in the plan.

Helping me along the way are a great Recovery Yoga session from the Runners World site, and some strength work prescribed by Hannah @ ShoreFit Personal Training.

Here’s to some more good running at the weekend. 🙂 (and fingers crossed that the weather treats me kindly!)