Tuesday, March 02, 2010

4 Week Review - 31st January - 27th February 2010

Week 1: 579 minutes, 78 miles

19 Long-Run @ 7:01
27:21 tempo @ 5:25
22:17 AeT @ 5:34

Good week where I hit a good LR early on then a decent two tempos in the middle.

Week 2: 460 minutes, 62 Miles

Great Bentley Half: 13.1 @ 5:25 - 70:55 3rd Place PB
Easy session with Paul Evans

Recovery week following Great Bentley- just got my legs ticking over with some steady stuff on the Tuesday.

 Week 3: 602 minutes, 82 Miles

 22 Long-Run @ 6:54
5 x 4:30 off 90 @ ~5:15-20 w. CC
5 x 1200 off 90 (4 x ~3:59 + 1 x 3:32)
Run-In XC League 4.74 miles 28:18 (5:59mm) 1st 
Parkrun 5k - 16:54 @ 5:11mm 3rd

Solid week with the move and v. nice to get my first 20 (and 21!) miler in - looking back despite the "easy" sessions- this week had 2 interval sessions, 2 races and a long run in which is really too heavy...

Week 4: 600 minutes, 80 Miles 

 20 @ 7:07mm (inc. hour at 6:13mm)
4 x 1600 (lap jog)  (5:17, 5:19 ,5:11 ,5:05)
3 x lap Battersea Park (2.84km) (90) - 10:03 ,10:27, 9:47
National XC - 43:58 (5:54mm) 171st

This was an interesting week coming off a very heavy Sunday/Monday (38 miles) - the Tuesday track session was suitably relaxed and the Battersea session likewise. The National was a reasonable result- might have been interesting fully tapered and having done some hill work. Muddy courses just don't suit me though.

4 Week Period Total: 2241 minutes , 302 miles (579,460,602,600)
Long Runs: 19, 22, 20
Races: 4

Interesting 4 weeks incorporating a move and me getting used to doing some proper long runs. What has been particularly odd about this month has been that I don't think I've had a single interval session where I have had to push. A case of perhaps realising that just because I can do it- doesn't necessarily mean I should do it. The nice part is that because I'm so used to banging out hard interval sessions week-in, week-out I can realistically go to the track and run 4-5 x mile in 5:10-5:20 and it feel like a jog and not compromise the rest of the week. The results over the next few weeks might throw up a few surprises as we see how this has worked out.

This might also be contributing to my consistent mileage - this has to be one of my better blocks ever - as part of that I need to remember that my legs are going to start feeling tired occasionally and that niggles are likely to appear. That is why massage and stretching are more important than ever right now. I am very pleased to hit 3 x 80 weeks and a 60 recovery week. 80s definitely feel "normal" now and a 90 wouldn't be a huge stretch. I usually calculate mileage based on the minutes and averaging 7:30 miling- from the garmin it seems I actually average 10-20 seconds faster so am actually likely running a couple of miles more.

In terms of training theory- right now it's fairly clear that I'm working on my long run and basic endurance in this block with a decent amount of work at tempo pace. Maintenance has been on 5k/10k speed and on MP work. The next month will see a decrease in the tempo work and more work done on MP (with hopefully the gap between them closing) as my body should now be more comfortable with the long runs.

Racing-wise there has been an exceptional result (Great Bentley), two quite decent results (National XC is definitely my best ever run in a "major" over a hilly course and a substantial improvement on the Southern. In the run-in XC league I was fairly pleased to win and moved well on the harder surfaces) and a poor one at the Wimbledon Common Parkrun which I'm having to write off due to poor tactics and poor dealing with the mental side of it. It all seems to confirm I'm moving in the right direction - and also that I still can't run particularly well on tough muddy XCs - from results it appears that I lose ~30 seconds / 15 minutes run on these sort of courses to good XC runners.

On the whole- very solid month and good progress though the lack of sufficient running at MP (usually either above or below) is a worry.

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Bryn Running

Training diary and musings on running in general.