Monthly Summary April 2017
Device: Garmin Forerunner 630
|Total Miles: 474.51 Miles||Weight: 72 kg (158.6 lb)||Avg Pace: 7:07 m/m||Time: 56:19:09|
April is the last full training month before Anglo Celtic Plate 100k with some big build up paced \ training in race efforts. Looking back my last day with no running was Sunday 29th January, a 3 day break due to illness (26th, 28th & 29th). The reason for this is I feel I train and recovery better with active recovery days rather than full rest days and I will plan to continue this until race day on the 21st May.
We continued the final group endurance interval sessions up to Wednesday 5th replacing the session on Wednesday 12th with 22 mile session joining the group for the final miles.
Endurance Interval Sessions
|Wed, 05/04/2017||30 (5:39/m) 4×5 (5:29, 28, 27, 25/m) 30 (5:49/m)|
|Wed, 12/04/2017||21 Miles (sort of progressive)|
Weekly Mileage breakdown
Building up from the last block of 100+ mile weeks i stepped into a new mileage bracket with two 130 mile weeks, this is the highest I have ever run for weekly mileage. The body responded well and I didn’t feel too much fatigue from the increase.
From the 17th I dropped the mileage to 90+ mile weeks, this was combined with the start of some build up races.
|Week 17 24th Apr to 30th Apr||93.26|
|Week 16 17th Apr to 23rd Apr||94.26|
|Week 15 10th Apr to 16th Apr||130.96|
|Week 14 3rd Apr to 9th Apr||130.01|
|Week 13 27th Mar to 2nd Apr||113.11|
A massive end to the month with 3 marathons in 8 days, London Marathon at controlled effort, followed by 4 hour marathon with Pete Thompson in Lisbon, Portugal as part of his Marathons for the Mind challenge (Please checkout his website and support). Then North Dorset Village Marathon, again a controlled effort with a pace increase at half way and again with 6 miles to go.
|Sun, 30/04/2017||North Dorset Marathon 3rd||02:45:22|
|Mon, 24/04/2017||Marathons for the Mind No. 24 Lisbon (HOT- Not a PB course)||03:51:14|
|Sun, 23/04/2017||London Marathon 2017||02:33:26|
|Sun, 09/04/2017||Marnhull 12k (fastest loser)||00:42:57|
|Sat, 29/04/2017||Morning Run inc Poole parkrun||18:34|
|Sat, 15/04/2017||Morning 12 + 🏃Poole parkrun (16:46)||16:46|
|Sat, 08/04/2017||15 miles (Moors Valley parkrun 1st 17:23) 5 miles||17:23|
Diet & Weight
Build up month four, base weight recorded. no planned change in base diet due to high mileage.
Balanced training diet, no alcohol and minimal treats. With normal weekday looking like;
- Breakfast (Porridge)
- Lunch (Salad with Mackerel)
- Snack (Energy Bar or \ Wholewheat toast with jam and peanut butter)
- Snack (Low fat yogurt with protein power and dried fruit)
Other snacks, nuts, fruit and dark chocolate