Abingdon Marathon training, week 6

Once again I’m late with my training update. I think I need to bite the bullet and accept that I’m going to be late with it every week.

2018-07-10 19.35.34
I failed to take any photos last week. Here’s one from last summer instead.

Week 6 was a cutback week, but I ended up cutting back more than intended. I’m hoping that this has had a good effect, but it’s probably too soon to tell. Here’s the full recap, anyway.

Monday, Wednesday, Sunday – these were all rest days. I was only meant to have two rest days, but I missed my long run on Sunday because I was too tired. I did plan on doing a shorter run – but ended up doing nothing at all.

Tuesday – an easy 4 miles at lunchtime. I remember very little about this run, so I assume it was fine and uneventful.

Thursday – another lunchtime run, this time 6 miles with the mid 4 miles at marathon pace. I recently bought two new pairs of trainers, as my current ones are on the point of wearing out. I wore one of the new pairs for this run. I had tightness in my calf and ankle, but this eased off after a while. My feet also hurt a little. I’ve since worn the trainers again with no issues, so I think they just needed to be broken in.

Friday – another run at lunchtime. This was meant to be 5 miles, but I was so tired that I only ended up doing 2 miles easy. I wore my other new pair of trainers, and, once again, had a tight and painful ankle/calf. I haven’t worn these again since, so I need to test them out one more time to see if they are a problem or not.

Saturday – I did a 5.5k warm up with friends, and then ran parkrun with them, for 6.9 miles in total. It was an enjoyable run. I felt surprisingly good, especially considering how crap I’d felt on Friday. I wore my old trainers and had no niggles at all.

Total miles: 18.9

10 weeks to go!

Week 11 of marathon training: Building up

I’ve managed to cram in four runs since I last wrote. The first of these was a tempo run last Thursday evening. I don’t have any strong memories of this, so I’m assuming it was a reasonable run. I did a mile warm up, three miles at tempo pace, and a mile cool down. I do recall now, actually, having to stop and walk for a bit after the third tempo mile, as I was feeling tired and had pain in my side – so, perhaps unsurprisingly, I probably wasn’t quite recovered from the previous Sunday’s half marathon.

I don’t normally run on Fridays, but last Friday I decided to run home from work. I took the shortest route (after walking for a bit to warm up), which worked out at 2.6 miles. Again, I have no strong memories of this (this is why I should update more regularly), but I managed to get myself home so mission accomplished, I guess.

Saturday was parkrun, which is more memorable (running with 1400 other people helps with that). It was a grey day and muddy underfoot from rain on Friday, but it was also mild. I had planned to do an easy run, but on the day I felt like I could get away with running a bit quicker. I started at a steady pace, then sped up for the last half and felt strong. My watch time was 25:38. I’m pleased that what not long ago would have been a very hard run for me is now a lot more manageable. It’s good to be reminded sometimes of how much progress I’ve made.

2019-03-03 07.47.37Sunday’s run was the grand finale of Week 11. As with all my long runs, I felt apprehensive about it. The weather was rubbish: wet and very windy, but also still mild, which makes it hard to dress because you want to be protected from the elements, but also not get too hot. In the end I went for my favourite pink running jacket with a short-sleeved t-shirt underneath, and long tights. I did get quite warm, but was also glad to have a barrier against the wind.

When I started running, I felt lacking in energy and had really tight lower calves, to the extent that I had to run/walk for the first mile. I contemplated cutting the run short and going home, but eventually my calves felt better and I was able to keep running.

My intention was to run for three hours and ten minutes. I stuck to Bushy Park and did three laps. On some stretches, I was running against the wind, which was trying, to say the least. I took a short break to go to the toilets, and a couple of very short walking breaks to take gels or drink water, but for the most part, I stuck to an easy pace of around 9:30-10:30-minute-miles.

Right up until I reached the two-hour mark, I continuously doubted whether I would be able to make it to three hours; but after I’d gone beyond that, it started to feel achievable. I finally stopped my watch at 3 hours and 8 minutes – a couple of minutes early; but I’d covered 18.3 miles and felt that that justified calling it a day.

So, that was my longest run so far in the bag (longest not only literally, but also figuratively). I didn’t feel emotional at all (unlike during the 16-miler of two weeks ago), but I am pleased that I have been able to cover that distance at a good pace, and that I am still in one piece. I felt tired afterwards, but my legs felt strangely good yesterday (a rest day).

Despite the fact that my body is feeling okay, mentally I could do with a break. However, it’s now Week 12. This week and next week involve some more tough training before a three-week taper and then the Big Day, so I can’t really rest just yet. I know, though, that recovery is equally as important as training. I need to remember to schedule in some proper relaxation (something I definitely need to get better at).

33 days to go!

Weeks 10 & 11 of marathon training: Recovery, race, recovery

Once again, another week has passed without an update. I’ve ticked off three more runs since last Wednesday, so I suppose I’ve just been getting on with it rather than stopping to analyse, which I think is a good thing.

Saturday’s run was a very easy 20 minutes around the block. I had treated myself to a lie-in, rather than my usual Saturday morning routine of going to parkrun. Turned out this was a good call. I realised just how much of my time lately has been taken up with running and related socialising. Not that I don’t enjoy it, but I do need my alone time.

I definitely felt the benefits of an extra bit of rest, especially as on Sunday, I was running the Thorpe and Egham Half Marathon, along with S. and a group of friends. It was an early start: S. and I picked up two friends at 7.15am, and then went on to another friend’s house, where we arranged ourselves into three cars and drove to a car park about ten minutes’ walk from the race event village.

It was a really beautiful day: a bright, frosty morning, followed by blue skies and blazing sun. It was perfect running weather. I hadn’t really decided what sort of run I wanted to do – I had been so focused on the marathon that I hadn’t really thought about this race. In the training plan that I am sort-of-but-not-really following, it did say to aim for a fast half marathon in time of less than 1 hour 50 minutes. I wasn’t sure I was quite at that standard, but I did vaguely think I might be able to do around 1:51-1:52 – which would be a half marathon PB for me, by around four minutes.

52961302_2282703498724154_6437552151546822656_o
Not very far into the race – still smiling.

I set off a little too fast (getting carried away by the race adrenaline as usual), but reined myself in and slowed down to about an 8:30-8:40 pace. This felt fairly comfortable, so I stuck at that. Although the course was hillier than I had expected, and I did feel a bit tired at times, I managed to hold my pace until the end – something I hadn’t managed to achieve before in a half marathon (I have always slowed down in the last few miles). The big timer showed 1:53:56 when I crossed the finish line. I was very pleased with that – and even more pleased to learn that my chip time was 1:52:43.

I collected a pile of post-race goodies – medal, yellow t-shirt, flapjack, etc. – and joined 52647429_10158237798678047_4814764673616314368_nthe rest of the group for stretching, photos, and then lunch at an Italian restaurant. There were several PBs to celebrate, and it was also a friend’s birthday. All in all, a good team day out.

My legs felt quite sore on Monday (and still do now) so I was glad to have a rest day. Yesterday I went for a very easy four-mile run. A speed workout was on the plan, but my legs still weren’t up to much more than recovery pace, and I was okay with that. Tonight I need to do some proper stretching (and maybe foam rolling – eek) before the next batch of training runs.

39 days to go!

Week 7: Regaining momentum

After I had to cut short my long run at the end of Week 6, I took five days off running. What I had thought was ankle or Achilles pain actually seemed to be in my lower calf (possibly the soleus muscle). I spent a couple of days limping around and feeling sorry for myself. I also carried out the RICE method: in the evenings I lay on the sofa with my leg elevated and ice on it (or rather, an old bag of frozen peas that we keep for such occasions), and ordered some fancy compression socks.

By Wednesday, the pain was less severe. I walked home from work (which takes about an hour), hoping it would help my mood, but mostly I was annoyed by the freezing cold weather and the fact that my calf still hurt a bit. I started putting heat on it (aka a hot water bottle with a lovely fluffy cover), and also stretched and did some strength exercises.

I was feeling spectacularly cranky by Friday. I wondered if I would ever run again. I was poring over my training plan, trying to analyse what went wrong, and if I should adjust the plan for the weeks ahead. I wondered if I should run at all at the weekend.

On Saturday, I decided at the last minute that I would try and do parkrun. The temperature was below zero. I almost slipped over when I got out of the car, because the car park had become a sheet of ice. After a perilous walk over to the starting area, and joining in some celebrations for a friend’s 500th parkrun(!), I ran 5 km with 1200 or so others. There were some icy parts on the course, but marshals were around to ensure no one slipped over. I kept my pace easy. Finishing that run, and with no calf pain, boosted my mood.

I had the rest of Saturday to feel a growing apprehension about Sunday’s long run. Eventually I told myself: if you can get this done, it’ll have the effect of a much-needed mental boost.

2019-02-03 08.15.23I set out to do around 14 miles. I stayed in Bushy Park, so that I wouldn’t have the added stress of thinking about a route. It was a beautiful morning: frosty and sunny. I ran alone, with an audiobook on earphones (Harry Potter and the Order of the Phoenix, in case you’re interested). The distance felt daunting to me, so I decided to split it into two sections: eight miles, then six.

This seemed to work well. Once I’d got to eight miles, I felt as if I could go on for six more, and that I even felt good enough to speed up. Although my legs were feeling tired for the last few miles, I finished strongly. I met friends for a cup of tea, feeling pleased with myself for getting that run done.

So, Week 7 involved a steep climb from the doldrums back into the heady realms of positive thinking. Today I have a sore hip, but I’m feeling more confident about going ahead with the (slightly revised) training plan, and glad that I have regained some momentum.

Miles run last week: 17.6 (3.1 on Saturday + 14.5 on Sunday)