Training – April 2017 Summary

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

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Training – March 2017 Summary

Monthly Summary March 2017

Device: Garmin Forerunner 630

Monthly Totals:
Total Miles: 494.47 Miles Weight: 72 kg (158.6 lb) Avg Pace: 7:11 m/m Time: 59:11:55
Notes

The plan for March was building on the base mileage with a focus on our group endurance interval sessions and some low key races to be run back to back or with a planned pace effort. The key was to not do anything that might break me or need me to take time for recovery or taper.

Being a full month with no days off say a big mileage month, actually my biggest ever at 494 miles. The reason for no days off is that I feel i training better using rest \ recovery days for active recovery runs rather than stopping.

Endurance Interval Sessions

Wed, 01/03/2017 20 min (5:38) 5 x 3 min (5:30, 5:28, 5:28, 5:27, 5:31) 20 min (5:47) – Strong wind from last 3 min effort
Wed, 08/03/2017 4 x 15:00 (5:49, 5:35, 5:38, 5:39/m) 3 min recovery
Wed, 15/03/2017 23 (5:38/m) 4 x 4 (5:34, 5:36, 5:25, 5:20/m) 23 (5:40/m)
Wed, 22/03/2017 24 (5:37/m) 18 (5:31/m) 12 (5:31/m) 6 (5:25/m) 3 (5:15/m) 2 (4:55/m)
Wed, 29/03/2017 25 (5:42/m) 5×4 (5:28, 5:25, 5:28, 5:25, 5:27/m) 25 (5:45/m)

Weekly Mileage breakdown

Week Mileage
Week 13 27th Mar to 2nd Apr 113.11
Week 12 20th Mar to 26th Mar 117.7
Week 11 13th Mar to 19th Mar 93.83
Week 10 6th Mar to 12th Mar 112.31
Week 9 27th Feb to 5th Mar 114.52

Races

Sun, 05/03/2017 Wimborne 20 – 3rd (Progressive 3rd lap)
Sat, 11/03/2017 WSR Lamer Half (2nd)
Sun, 12/03/2017 Lamer 20 (2nd)
Sun, 19/03/2017 Fleet Half Marathon (Official 90min Pacer) Chip 01:29:31
Diet & Weight

Build up month three, 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

ACP 100k – Race Build-up Plan

Racing plan is if nothing goes pear shaped

I have put together a full training plan targeting ACP 100k. This plan includes a number of build up races, the targets for each event are flexible but aimed at building my speed over endurance distance whilst working on running back to back longer runs.  This is only my race schedule, the full training schedule also includes other longer distance slower paced runs including a number of long runs with parkrun sandwiched in between slower efforts.

Date Event Target Notes
19-Mar Fleet Half Marathon 1h30 – 6:50/m Official 1h30 Pacer
09-Apr Marnhull 12k 42 mins
23-Apr London Marathon 2h40
24-Apr Lisbon Marathon  SLOW with Pete Thompson 44in44in44
30-Apr North Dorset Village Marathon 2h55 – 6:40/m
06-May WSR OX Frolic (12 Hour) 30 miles
07-May WSR OX Half Marathon Steady

Training – February 2017 Summary

Monthly Summary February 2017

Device: Garmin Forerunner 630

Monthly Totals:
Total Miles: 381.25 Miles Weight: – Avg Pace: 7:08 m/m Time: 45:18:05
Notes

Short month big training miles, including first and second of the 100+ mile weeks. Main aim to run double runs Monday – Friday with Tuesdays and Thursday being easy days. Main endurance intervals sessions on Wednesday evening with group at Poole Park.

Endurance Interval Sessions

Week Mileage
Week 8 20th Feb to 26th Feb 112.9
Week 7 13th Feb to 19th Feb 106.86
Week 6 6th Feb to 12th Feb 78.67
Week 5 30th Jan to 5th Feb 72.07

Biggest run was on Saturday 25th with 26.23 miles – Trail / Road Marathon (easy – Moors Valley parkrun – easy) No b’fast No fuel

Races

Only 1 run this month, with a blast on the Sunday 26th at the Sika 10k (Trail) – Sika 10k – 1st place (34:25)

 

Diet & Weight

Build up month two, no weight recording. planning to start recording weight in March.

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

Training – January 2017 Summary

Monthly Summary January 2017

Device: Garmin Forerunner 630

Monthly Totals:
Total Miles: 306.66 Miles Weight: – Avg Pace: 7:02 m/m Time: 35:47:36
Notes
bqm2017
Slightly fitted vest!!!

So kicked off 2017 with local league race the Broadstone 1/4 Marathon on New Years day, what this did is highlighted I have a bit of work to do. Base building miles and went well for the first 3 weeks until being hit by the lurgy and a 26 mile final week knocked the mileage down.

As far as schedule goes i’m looking to build miles with steady runs with double runs to hit 15 – 20 miles on some week days, main endurance intervals sessions once a week and double up on long runs with some paced efforts at parkrun mid and \ or end of medium to long runs.

Broadstone 1/4 Marathon – TIME: 37:35 | PACE: 5:44 m/m | WAVA: 79.10

Big mileage starts now!

Diet & Weight

Build up month one, no weight recording.

Switching to a balanced training diet with no alcohol and minimal treats.

Training – Annual Summary 2016

Annual Summary 2016

Device: Garmin Forerunner 630

Annual Totals:
Total Miles: 3,127 Miles Weight: 152.2 lb (162.6 lb) Races \ Events: 30  WAVA: 82.70
Training by months:
January February March April May June July August September October November December
Miles 179 364 304 231 133 259 351 273 306 228 179 319
Weight (lb) 162.6 157.8 154.2 152.2
Notes

What a year! The highlight has to be representing England at the Anglo Celtic Plate 100k, having had a tough time with injury in the latter part of 2015 I applied with an outside hope of 1) being selected and 2) returning from Injury. When the e-mail from the England selectors arrived it was one week after being given the OK to commence build up to full training so I had 3 months to build miles, build endurance and hit race weight just to stand on the start line to RACE 100k (62.13 miles)

8The race went better than I could have hoped, and finishing strong left the desire to have another crack hopefully in 2017 (Read – Training 21 – 27 March inc. Anglo Celtic Plate 100k).

A few more race highlights;

The latter part of 2016 was about staying fit, strong and injury free ready for 2017, after a shaky end to 2015 it was a priority to hit 2017 strong, a final December mileage of 319 was my biggest ever December mileage so roll on 2017

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Diet & Weight

Following injury the main goal was to train well, fuel and recovery to train again, as normal I excluded alcohol from my diet between January – April and controlled my diet against my training schedule. Priority was to eat well and hit race weight for ACP 100k (154.2 lb) and London Marathon (152.2 lb). The remainder of the year was to my continued routine but include a few treats (including a few beers and bottles of wine).

Training – August 2016 Summary – inc. Courchevel X-Trail 33k

Monthly Summary August 2016

Device: Garmin Forerunner 630

Monthly Totals:
Total Miles: 273.19 Miles Weight: – Avg Pace: 7:59 m/m Time: 36:21:05
Notes

August and back to the Alps, unfortunately we didn’t get out in 2015 and after a DNF in the Courchevel X-Trail 54k in 2014 I wanted to have another shot at racing in the mountains. This time the Courchevel X-Trail fell right in the middle of our trip giving me a week either side to acclimatise and get some good runs in, unlike 2014 where I drove 12 hours straight from the UK to get to Courchevel and arrived the day before the race (4am start).

So the plan was to get some decent training in whilst enjoying my birthday and some family holiday time. To try and get the legs ready for the ups and down the first run of the trip was from Sainte Foy Tarentaise to Bourge San Maurice (10.68 miles) and didn’t my legs know it, the rest of the week I spent running up and down the forest and ski runs of St Foy with a maximum distance of 5 miles plus some longer family hikes with Florence in the backpack.

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Sunday 7th August was race day and the weather was also much better than 2014, I had a plan that I wanted to get done within 4 hours but it was still a bit of an unknown with the 2200m of ascents.

Courchevel X-trail 33k (18th) – 03:52:33

The result was better than expected with 18th overall and inside my 4 hour target, I said when I finished ‘I would be good at this if I could run down hill’ as so much time was lost on the technical descents but WOW what a race.

My final week was a mixed of shorter runs up and down in St Foy with one longer run of 14 miles from St Foy – Le monal – Tignes Le Lac down from one side of the valley and back up to the lake in Tignes.

The rest of the month was supposed to be back into marathon training proper with the target PlusNET Yorkshire Marathon in October.  The main long run effort being the White Star Running Bad Cow and as you can see from the Strava title i didn’t go to plan – Bad Cow Marathon Day 1 (DNF) Something not right.

It seemed the old injury of the psoas muscle was returning, so a change of plan with an increase of stretching and core work and steady running would see out the month with a aim to return to marathon schedule for a big September effort.

Diet & Weight

Build up month two, no weight recording June – September to concentrate on recovery and building up mileage and avoiding any niggles.

Switching to a balanced diet with a few treats that coincide with holidays and special occasions.