Training 07 – 13 March inc. Lamer Marathon

Weekly Summary 13.03.2016

Device: Garmin Forerunner 630

Weekly Totals:
Total Miles: 90.4 Miles Weight: 154.4 lb Avg Pace: 7:03 mm Time: 10h 37m
Training by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Miles 0 12.0 15.4 11.0 12.0 13.6 26.4
kcals 0 1,044 1,351 904 1,104 1,332 2,374
Notes

Last big mileage week before 100k taper including the final planned long run planned for Sunday ‘Lamer Marathon’. As per last week and following the 40 mile session on Sunday Monday was taken as full rest days including another MUCH NEEDED full legs sports massage by Dave Holmes. Tuesdays 12 miles was harder than expected but the legs did start to recover and seemed to be performing better for Wednesday BAC Marathon session BAC – 24 (5:54/m), 18 (5:51/m), 12 (5:48/m), 6 (5:39/m), 3 (5:23/m) where I managed to hit the target of each interval run at a quicker pace than the last. The sessions on Thursday and Friday again were more of a struggle on tired legs and I was happy to get them completed.

As the last weekend for taper approached it was time to get out my Brooks ST5’s, these are my racers that I used at London and will be using at the ACP100k.  I had forgotten how much lighter they are and they did seem to give me a bit extra for Saturdays half marathon session, the plan was more tempo running and with an average pace of 6:20 m/m’s I was pleased with the effort and progressive nature of the splits finishing the run closer to 6 m/m splits.

lr_marathon_1-1

Sunday was the last big run before ACP and I had decided to use the Lamer Marathon as  the base, Lamer is a tough off-road undulating marathon and whilst I was looking to run a decent race I was more than aware that not over working on the effort and also NOT taking any silly risks and getting injured.  I also knew Jon would be running with me and he was planning an minimal effort win so was prepared to let him go at some point. As normal with White Start Running events the whole day was a fantastic experience and we were blessed with good weather, the first few miles were uneventful and over the course 3 hills we were hiking more than running.  Also a nice theme is the 3 races are staggered start so are 6 miles the Marathon runners catch the 20 milers who started later but don’t do a 6 mile loop to start. After about 19 miles and with my hamstrings feeling a little tight it was the point to watch Jon and Ian (Bedford) to break away and I settled into a decent pace to finish in 3rd place 2 minutes down in a time of 3:08. TAPER TIME Lamer Marathon 3rd (90 mile week) Taper Time

Diet \ Food Diary

beetThird full week, daily calorie target continued to 1760 base plus extra calories consumed dependent on the day’s activities (as shown in the ‘training by days’ table provided by Garmin). Later part of the week I was also consuming recover shakes as can be seen in my drinks log, also Sundays Morning snacks again include race fuel (Clif Shot Blocks and GU gels).  Saturday also saw the start of my standard pre ‘A Race’ beet-it shots adding to my normal beetroot in my diet. Starting Saturday I will take one beet-it sports shot per day for the 15 days build up including 1 on race day morning.

Food Diary by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast 229 259 255 336 273 316 300
Morning Snacks 40 0 131 0 90 198 718
Lunch 384 649 520 480 590 594 617
Afternoon \ Evening Snacks 294 264 461 310 481 439 824
Dinner 441 654 754 530 548 537 586
Drinks 62 48 56 54 285 385 382
Daily Totals 1,449 1,873 2,177 1,709 2,267 2,469 3,427
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Training 29 – 06 March inc. Wimborne 20

Weekly Summary 06.03.2016

Device: Garmin Forerunner 630

Weekly Totals:
Total Miles: 84.5 Miles Weight: 155.8 lb Avg Pace: 6:51 mm Time: 9h 39m
Training by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Miles 0 0 14.14 11.40 10.03 8.14 40.83
kcals 0 0 1,224 1,064 975 825 3,187
Notes

Monday and Tuesday were taken as full rest days, this was for two reasons, following last week’s training I was suffering from soreness in my right foot and tightness in the shin, it seems this was a result in wearing new trainers too tight. (School boy error). So after a good Sunday I started a routine of ice bath \ heat treatment, this included a full legs sports massage on the Monday by Dave Holmes. With improvement on the Tuesday I continued the same routine of ice bath \ heat treatment ready to resume full training on Wednesday with the BAC marathon session.

Positive news for Wednesday morning was the foot and shin were recovering and feeling much better, with only some slight swelling from visual inspection. So focus and onto this week’s BAC session 20 minutes 5 x 3 minutes 20 minutes with 3 minute recoveries after the first 20 and before the second 20, with 90 second recoveries between the 3 minute efforts. The session effort is based on 20’s at Half Marathon pace and 3’s at 10k pace.  However strangely legs didn’t seem to want to play, even with the two rest days but still managed a solid session BAC 20 / 5 x 3 (5:34, 5:37, 5:25, 5:24, 5:24) / 20.

w20For the remainder of the week it was easy runs between 8 and 10 miles with legs showing signs of feeling the high mileage from the last few weeks. On the Saturday I took an easy run around one lap of the Wimborne 20 route that was to be my basis of the big session for the week, my 40 mile 100k race paced session. This key session win my 100k build up was a planned 40 mile run on the new Wimborne 20 race route, first 20 with Jon Sharkey for company the second part of the official Wimborne 20 race hosted by Wimborne AC.

As Sunday morning arrived my legs finally felt like they were ready to do some running, so 40 mile race paced effort was the plan approx. 7 m/m pace. Jon collected me just before 07:00 and we headed down to Gaunts Common (Race HQ). We got underway just after 07:00 for the first of six laps, the first couple of laps went smoothly over the 6.5 mile undulating loop, as you can see from the elevation chart (below) the course route had cheeky couple of hills throw in. Lap three I had a quick loo stop at approx. mile 16 then from mile 17 ran solo whilst Jon knocked out a few marathon pace efforts before finishing his 20. Massive thanks to Jon for the company and help on the run.

w20 evel

My amazing wife Nicki was positioned at the end of the lap and proceeded to pass me my race vest with number and fuel for my next lap, whilst onlookers must have thought I was mad getting changes whilst running up and down the road and as you can see from the video below I timed my entrance to perfection and hopped into the start with seconds to spare to start the second 20 miles without taking an enforced break.

w20 acSo the objective was to keep ticking along at the same pace, with confirmation I was just under my planned pace from my Garmin reporting an average of 6:53 m/m with just under 21 miles completed. Nice also to have a big group for company for the first lap (lap 4), although this would change over the remaining laps as most people were running progressive marthon training runs. As lap 4 completed Nicky passed me my fuel for lap 5 and with changing company I completed another lap without incident, the final pass of fuel at the end of lap 5 I was ready to keep it steady through the first hill section before stating to push into the final 4 miles, knowing I had one more hill at mile 18 (39) I started to catch a few runners who were struggling in front whilst also lapping some back markers and once cresting the final hill made a effort to catch 2 more runners ahead of me knowing the 1.5 miles was net dowhill I managed to up the pace with a 6:20 and 5:40 m/m to finish. JOB DONE!

What was surprising that my pre breakfast weight was 157.6lb and whilst including breakfast, race fuel and recovery snack (2100 calories) I finished the race weighing 152.4lb.

Better late than never! thanks Kevin Day for the video.

 

Check out my Strava log of the run – Wimborne 20 X 2

Diet \ Food Diary

Second full week, daily calorie target set to 1760 base plus extra calories consumed dependent on the day’s activities (as shown in the ‘training by days’ table provided by Garmin). Note the morning snack on Sunday included my face fueling for the 40 miles session.

Food Diary by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast 188 231 242 261 260 254 321
Morning Snacks 0 0 74 155 252 331 1,864
Lunch 274 174 534 404 455 501 839
Afternoon \ Evening Snacks 248 149 279 292 244 488 538
Dinner 468 995 1,007 747 477 543 652
Drinks 25 31 38 59 110 164 75
Daily Totals 1,204 1,559 2,173 1,918 1,799 2,282 4,289

Training 22 – 28 Feb

Weekly Summary 28.02.2016

Device: Garmin Forerunner 620 / Forerunner 630 HRM

Weekly Totals:
Total Miles: 95.9 Miles Weight: 157.8 lb Avg Pace: 6:52 mm Time: 10h 57m
Training by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Miles 10.23 8.02 13.03 9.15 11.39 20.21 23.8
kcals 1,260 984 1,554 1,138 808 1,679 2,176
Notes

eng_kitMonday easy 10 miles, felt some soreness in lower right shin at the end of the run so moved my rest day to Tuesday and completed an easy 8 miles followed by heat and ice on the shin. Wednesday was a bit touch and go with some soreness still in the right shin but with the special delivery of my England kit! I was up for it so headed off to the prom for the ‘Steve Way’ BAC marathon session (No. 4) with 10 x 5 minutes with 1min recoveries (apart from the 5th one where you get a generous 2min!), the object of the session is to start at marathon pace for the first one and then make each effort a tiny bit faster.

Thursday was another easier day with 9 miles followed by a Sports Massage by Dave watchHolmes, Wimborne to sort out my shin pain and calf tightness. Friday was a day for new toys with the delivery of my new Garmin Forerunner 630 with HRM, a replace to my trusty Forerunner 620. So once charged I headed out for 10 miles steady, interesting to note the calories recorded for the run are a lot lower than from the 620 on my previous outings on the same route more likely to be more accurate now using the new Garmin HRM recording the advanced running dynamics include ground contact time balance, stride length and vertical ratio providing the new stress score, performance condition and lactate threshold. First impressions it GREAT.

Saturday was the first of my weekend back to back 20 mile runs, the first was another outing to Blandford parkrun with Jez. The right foot was still a bit sore today but eased over the run and a decent effort of 17:27 for 2nd place before the run home with a decent strong finish and average 6:46 mm for the 20 miles. Sunday again the foot still not 100% 13 miles pre Bournemouth 10 with Rich at an easy 7:33 mm average, then the plan was sub 61 effort, from the off things felt good and I sat just off the second group before deciding to pick up the pace and move just in front keeping each mile just under 6 mm, apart from 2 miles where I sneaked over 6 mm due to a quick run on the sand and twisting into the wind through the estate at 7 miles.  I was passed as 7-8 by a couple of runner pushing on but with my mile splits over the last 3 miles steadily getting quicker I decided to sit in and keep the 10 with consistent effort and was very please with the finishing time of 59:09.

Diet \ Food Diary

First full week with a daily calorie target set to 1790, again this would be the base and extra calories would be added dependant on the days activities (as shown in the ‘training by days’ table provided by my Garmin).

Food Diary by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast 266 242 252 258 275 307 278
Morning Snacks 104 104 202 53 53 181 237
Lunch 632 698 470 622 597 676 679
Afternoon \ Evening SnackS 0 147 155 535 0 0 566
Dinner 670 672 650 537 769 895 909
Drinks 115 50 36 23 70 424 49
Daily Totals 1,787 1,913 1,766 2,028 1,763 2,483 2,718

Training 15 – 21 Feb 

Weekly Summary 21.02.2016

Device: Garmin Forerunner 620

Weekly Totals:
Total Miles: 100.1 Miles Weight: 160.4 lb Avg Pace: 7:00 mm Time: 11h 41m
Training by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Miles 12 11.1 11.7 7.0 12 30.1 16.3
kcals 1,474 1,357 1,409 872 1,469 3,678 2,000
Notes

First 100 mile week since March 2015, the main difference being no double runs. Body seems to be holding up well to the increased mileage with the inclusion of my first ‘Steve Way’ BAC marathon session (No. 3) on the Wednesday consisting of 3 x 15 minute intervals with 3 minute recoveries. A decent session with a good group out including Steve, Jon, Jez and Tom Craggs who headed down from Winchester for the session. Considering the increase in mileage I was happy with the session with 5:50/m 5:48/m 5:54/m fighting a headwind on the prom for the first half of each interval. Weekly massage \ recovery day was moved to Thursday which was needed.  Main run of the week was the planned 30 miler on Saturday where again I combined this with Parkrun (Blandford 2nd 17:43), this time a solo 8 miles before joing Jez in Shapwick for the run to Blandford and back before the final 6 miles home. The weekend’s second long run was much better than expected and legs seemed to have recovered well from Saturday.  Another week in the bag!

Diet \ Food Diary

Back to recording my meals in a detailed meal planner, started the first two days with a daily calorie target of 2000, this would be the base and extra calories would be added dependant on the days activities (as shown in the ‘training by days’ table.

Food Diary by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast 0 0 0 0 0 266 266
Morning Snacks 0 0 0 0 0 400 355
lunch 0 0 0 0 0 608 564
Afternoon \ Evening Snacks 0 0 0 0 0 392 28
Dinner 0 0 0 0 0 1,231 1,268
Drinks 0 0 0 0 0 790 41
Daily Totals 0 0 0 0 0 3,687 2,524

Training 08 – 14 Feb

Weekly Summary 14.02.2016

Device: Garmin Forerunner 620

Weekly Totals:
Total Miles: 83.9 Miles Weight: 162.6 lb Avg Pace: 6:44 mm Time: 09h 25m
Training by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Miles 5.01 11.42 10.01 12.01 8.01 15.01 22.5
kcals 620 1,403 1,212 1,464 985 1,828 2,757
Notes

lytchettEasy start to the week with a rest day, so 5 easy miles before my body check and massage from Jenny Molloy. Then the plan was to keep building the mileage over the week with single runs and then a double set of longer runs at the weekend, the exception was including a parkrun at the end of the Saturday long run and Lytchett 10 as the last 10 miles of my Sunday run. All steady paced run Tuesday – Friday as planned and on Saturday I was joined by Rich on the Castlemain trail way to Moors Valley nice and steady on a cold and dressily morning, again my timing was tight and with a couple of minutes to spare we joined the field for my 1st Moors Valley parkrun, I was happy with the pace but unfortunately due to some confusion the lead runners missed a turn point and we ended up running an extra miles so finished in 24:48, but all good and legs felt OK with the effort. Sunday’s weather was much kinder and with a steady 12.5 miles I arrived at Lytchett school for a quick change and on the day race entry (not overly prepared ;-)). Surprisingly the race went very well and on the undulating course I was more than happy with the 60:48. Added bonus we also picked up the team prize for BAC (Team: Steve Way, Anthony Clark, Ross Blakemore & Tony Hunt).

Diet \ Food Diary

I’ve not been recording my calorie intake, but have now started watching my diet with the return to my previous strategy that has done me well for my last two London marathon’s with structure to ensure my fueling is assisting my training and recovery.

Training 01 – 07 Feb

Weekly Summary 07.02.2016

Device: Garmin Forerunner 620

Weekly Totals:
Total Miles: 84.2 Miles Weight: 162.6 lb Avg Pace: 6:50 mm Time: 09h 36m
Training by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Miles 13.1 0 11.1 10.2 7.6 20.1 22.3
kcals 1,617 0 1,366 1,248 931 2470 2,736
Notes

Second full week back into higher mileage training, and start of official 100k training plan, this week saw the first planned double 20+ mile weekend. Monday was a relatively easy 13 miles followed by a full rest day on Tuesday, which also was my first of planned weekly sports massages, the decision with my Chiropractor Jenny Molloy was with the increase in mileage I would maintain weekly sport massages to ensure any niggle were dealt with ASAP.

With the planned first double 20+ mile weekend, Wednesday to Friday were all easy runs with average pace between 6:35 – 6:50 mm. Saturday’s 20 was to include Poole Parkrun to get a bit of speed work mixed into the long run, I had decided to do this following Mansfield parkrun the week before and will look to add more parkruns into my Saturday long run to keep up with the tempo speed interval and break up the solo long runs.

So on Saturday I hit the trail way to Poole nice and steady until I hit the headwind along the hols bay that stopped me in my tracks so much so I wasn’t sure I would make the start.  With a couple of minutes to spare I joined the masses that is Poole parkrun and knocked out a 19:00 which felt OK considering we were fighting the wind on the course then easy back home.

Sunday 22 miles included a late entry into the Blackmore Vale half marathon, 7 miles easy run followed a couple more miles waiting for the delayed start before a decent effort at the undulation Blackmore Vale route, I was please with the efforts and pace and felt strong up to mile 10 running with a group including Steve Claxton from Poole Runners. Knowing the course I was not wanting to push my body too hard over the remaining 3 very hilly miles so let the group go away and finished in 1:22:38.

Diet \ Food Diary

First recorded weigh in for the year, 162.6lb (11st 8). Shows the lack of training adds the pounds. aim to get down to under 11 stone for race day. Diet control is now in progress…

Training 25 – 31 Jan

Weekly Summary 31.01.2016

Device: Garmin Forerunner 620

Weekly Totals:
Total Miles: 68.7 Miles Weight: – lb Avg Pace: 7:06 m/m Time: 08h 07m
Training by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Miles 8.0 10.0 10.1 11.1 10.1 6. 13.15
kcals 982 1,234 1,234 1,363 1,249 770 1,624
Notes

First weekly training blog for 2016, and 1st 7 day week of training following the kick start e-mail confirming my selection to run for England at the Anglo Celtic Plate 100k. The event is a combined open 100km/50k road races incorporating both British and Scottish 100k/50k road championship.  Also the 100k race incorporates the annual Anglo Celtic Plate home countries event.

Confirmation received on Sunday 24th January was followed by my first long run of the year, 17.1 miles which went very well, this was followed by a very solid week of easy 8 on Monday then back to back 10 mile runs towards the end of the week. A tempo run at Poole parkrun on the Saturday and 13.1 mile run to wrap up the week on the Sunday. This was my single base week completed ready to kick into 100k training. Here we go…….

Diet \ Food Diary

Diet wise first week just normal eating but have removed bad treats \ snacks replacing with more fruit and last alcoholic drink was consumed Saturday 23rd January (day before confirmation). Shame as I was out for a nice family pub lunch on the Sunday.