Marathon Training Week 4, A Slow Improvement

After last week’s capitulation, this week needed to be pretty decent to give me a little more confidence. Luckily, or perhaps by design, it was exactly that and I feel more or less back on track. But it didn’t start out that way.

Two days after I abandoned my long run at mile 7, I had to run an 8 mile ‘regular run’. This is one of the things I don’t quite get about NYRR’s Virtual Trainer. This was supposed to be my recovery week, and yet it kicks off with an 8-miler at marathon pace, which I’ve been struggling to hit for the entire training period. Sure enough, I ran 7.43 miles in 1:12:05 (9:42). It was 82˚ and I was feeling a little unwell, but even so that’s a weak performance after a day’s rest.

The next day I was scheduled to run my intervals, and then had 2 consecutive days off. I switched things around and took the two days off, and instead ran my intervals on a Friday evening, in the cool (almost dark) and with no thoughts of an early rise the next day or work. Guess what? I nailed it…

I was supposed to run 3 miles easy, then do 8x400m at 2mins and reduce down to 1:48 if I could managed it. My splits after the 3 miles were: 1:58, 1:48, 1:48, 1:49, 1:51, 1:50, 1:48 and 1:47. After the splits, the idea was to run a mile at marathon pace (my range is 9:06 to 9:16) and I rain it in 9:10. That’s about as good as it gets to nailing your training.

Intervals Wk4

The next day, I ran an As You Feel Regular Run (7.43 miles, same as at the start of the week) and managed it in 9:24 without really trying. The difference was huge. I think there is a lot to be said for putting in a 2 day break for people who clearly have not been running as much as the training program demands. Jumping from ~20 miles per week to 33 – 35 in a space of 2 weeks, in mid summer, doesn’t seem particularly wise.

Finally an 11 mile long run on Sunday, with 2 miles at marathon pace, wrapped up a week that wasn’t easy, but seemed designed to help. I just wish the rest days were a little better placed.

With my adjusted 2014 distances and times, I am now clearly ahead in 2015 than 2014, and feeling better. I am looking forward to my rest day tomorrow, and what looks like a tough week in training.

Week 4 Summary

A Bad Week at the Office

For some reason it’s not as much fun writing about the week when it’s been a bad one. Lethargy and motivation problems have plagued me, and I cut back on mileage on a couple of key runs. My target mileage this week was 36 miles, and I stuttered to 30.

I can’t put my finger on why this happened, but on a number of runs this week I have just not been up to it and have taken my foot off the gas and then eased up before the end. It’s not unusual to have an off day or two during a long training plan, but a week is a bit more worrying.

Onwards and upwards next week; it’s looking very slightly cooler, and the mileage increase eases off. In the meantime, it looks as though I have fallen slightly behind last year.

Week 3 Summary

Mileage is off, although mins/mile is still slightly higher on average.