Training – May 2017 Summary

Monthly Summary May 2017

Device: Garmin Forerunner 630

Monthly Totals:
Total Miles: 304.43 Miles Weight: 71.5 kg (157 lb) Avg Pace: 7:10 m/m Time: 36:21:20
Notes

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 Mileage
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

Races

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.

Race Report – British Championships 100km – Silver / Anglo Celtic Plate – England Team Gold

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

parkruns

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.

 

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ACP 100k Build-up & Training Summary – May 2017

ACP 100k Build-up & Training inc. Monthly Summary  up to 16th May 2017

Device: Garmin Forerunner 630

Part Monthly Totals:
Total Miles: 182.98 Miles Weight: 70.5 kg (155 lb) Avg Pace: 7:16 m/m Time: 22:09:25
Notes

So we hit the final week before the big event! It seems a long time ago that the training started back in November for the Anglo Celtic Plate 100k (ACP100k), especially compared to 2016 when the race was held on the Sunday March 27th 2016.

I have enjoyed the training more this year than ever before with a focused goal and coming into the training block in decent shape rather than fighting back from injury always helps the mindset. Highlights being March, my biggest ever mileage month and April with London, Marathons for the Mind and North Dorset Village Marathon at paced training efforts.

May Weekly breakdown

So back to May, my scheduled started with my last big training week with 94k in 3 days (13.1m / 32.1 m /13.1 m) which included the White Star Running OX 12 hour (planned 50k run) and OX Half (90+ miles week). Then into the last two week, first a cut back week (65-70 miles) and then final taper week (Monday – Saturday 50 miles) to include my normal carb depletion from Sunday – Thursday morning followed by carb loading Thursday – Saturday.

Week Mileage
Week 19 8th May to 14th May 68.87
Week 18 1st May to 7th May 95.95

Races

Mon, 24/04/2017 OX Half Marathon 1st 01:35:24
Sat, 06/05/2017 OX 12 (50k Training Run) 04:03:00
Wed, 03/05/2017 Upton Summer Series (2nd) 00:19:28

parkruns

Sat, 13/05/2017 Morning Run inc Poole parkrun (2nd) 16:49

ACP 100k

We are travelling up to Chesterfield on Friday for a stop off with my brother and family before heading onto Hull on Saturday. Saturday will mainly include a very easy 5 mile leg shakeout run and then doing as little as possible before the England team meeting at 17:00 before dinner and an early night with alarm set for 5am.

The Anglo Celtic Plate is being held in Hull as part of the The Meridian Ultra Road Race 50/100k with the event staging an open 50 and 100k road races, incorporating the British Athletics nations 100k road race championship, The Anglo Celtic Plate Home Countries 100k and England Ultra Distance Championship 50k.

Tracking for the event is available and you can track me here – ACP100k Tracking,  with the race starting at 7:30am on Sunday 21st and there should be splits every 5k.

Now I’ve just got to get on and run it……

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

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

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 – 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.

img_4605

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.