Monthly Summary April 2017

Device: Garmin Forerunner 630

Monthly Totals:

Total Miles: 474.51 Miles

Weight: 72 kg (158.6 lb)

Avg Pace: 7:07 m/m

Time: 56:19:09

Notes

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	Mileage
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

Races

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

parkruns

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;

• Run
• Breakfast (Porridge)
• Lunch (Salad with Mackerel)
• Snack (Energy Bar or \ Wholewheat toast with jam and peanut butter)
• Run
• Dinner
• Snack (Low fat yogurt with protein power and dried fruit)

Other snacks, nuts, fruit and dark chocolate