Monthly Summary May 2017
Device: Garmin Forerunner 630
|Total Miles: 304.43 Miles||Weight: 71.5 kg (157 lb)||Avg Pace: 7:10 m/m||Time: 36:21:20|
May is Anglo Celtic Plate 100k month! Plus a final build up weekend including the White Star Running OX Frolic (12 hour trail race) and OX Half Marathon events on the 6th and 7th of May.
The main plan was keeping the mileage high for the first week of May, then a cut back week before race week 15th to 21st. The last big week included a race weekend where I was looking to run up to 100k over 2 days, this included a road 13.1 mile run on Friday 5th followed by a 12 hour Trail Race on the Saturday 6th (Where i would run up to 50k) and then a Half Marathon Trail Race on the Sunday 7th.
After Anglo Celtic Plate 100k the plan is to rest and enjoy some beers.
Weekly Mileage breakdown
Last 100 mile weeks, followed by 1 week cut back (Taper) then easy running race week.
|Week 22 29th May to 4th Jun||33.48|
|Week 21 22nd May to 28th May||18.14|
|Week 20 15th May to 21st May||103.72|
|Week 19 8th May to 14th May||68.87|
|Week 18 1st May to 7th May||95.95|
The OX Frolic (12 hour trail race) was a tough 10k loop, with steep uphills and downs with hard rutted ground, I set off with a max target of running 5 laps, this included a longer lap 1 that made 4 laps a full marathon (completed in 03:15), the final lap was a bit of a slog but the target was ticket off in 04:03:00 without walking any of the steep hills. The Sunday OX Half Marathon Trail Race was a different matter, the plan here was go off conservatively over the fast half (or just try to run after the Saturday) and then try to push on for the second half. The lead group of 3 runners went off faster than my planned effort so I let them go before hitting the first of 2 very steep hills (both which I hiked). After about 3 miles I caught the front group and up to mile 6 ran in a pair swapping positions, as the course flattened out I gaped the 2nd place runner to finish comfortably in 1st place with a 2.5 minute lead.
|Sun, 21/05/2017||ACP100k 2nd – Silver Medal 🥈 (watch died as did I 😬)||07:04:28|
|Mon, 24/04/2017||OX 12 (50k Training Run)||04:03:00|
|Sat, 06/05/2017||OX Half Marathon 1st||01:35:24|
Plus a sneaky parkrun win at Poolsbrook on the Saturday before ACP
|Sat, 20/05/2017||Poolsbrook parkrun 1st||17:22|
|Sat, 15/04/2017||Morning Run inc Poole parkrun (2nd 16:49)||16:49|
Diet & Weight
Carbohydrate depletion from Sunday 14th through to Thursday 18th, this was a no carb diet with all meals consisting of Meat, Eggs, Cheese only. Thursday was my last carb depleted run and carb loading started at breakfast following my 6am run.
Race weight was slightly higher than marathon race weight at 71.5kg, with a low of 70.5kg during carbohydrate depletion.