This week was a bit of a make or break week. After the disaster of last Sunday’s run London was starting to look like it might not happen, but following the run on Sunday I have diligently followed the icing and stretching programme and took a very gentle run on Tuesday to see how the land was lying. I am pleased to say I got through the run with no ill effects. It was slow but seemed to be ok.
To keep my fitness up I’ve introduced another swim session, but it will also be useful for the forthcoming tri season and the 5km swimathon I’ve signed up for at the end of April. This will be an endurance session to get used to swimming for long lengths of time as I’ve only ever swum that distance once before and it was a while ago (I was 14!).
I’ve got rid of the cold/chest infection I’ve had for a few weeks so returned to the regular swim training on Wednesday with GreenlightPT. It was a tough session and despite missing the last two weeks I think I managed to hang on ok – just! There are some quick guys in my lane but it’s a good way to improve.
Thursday night is DLRR club night so it was an opportunity to get 8 miles in. I ran the early lap nice and slowly and then ran with the tail runner for the second lap to keep it nice and slow. All went well and that was another 8 miles in the bag. The stretching and icing continued and I decided to give a long run a go on Sunday.
As I had managed nearly 11 miles last week I thought it would be OK to try to another long run. With the MK Half coming up next week I wanted to be sure I could at least get that distance covered so I worked out a 13 mile route. I ran part of the old railway as it cuts across north MK and then followed the River Ouse all the way to Old Stratford. It was a nice route, mostly flat but part of it was different to anything I’ve run before which is important to keep the interest going. To make a change I also ran with music. I’ve always been very anti MP3 player while running having had too many elbows in the face and random changes of direction from people running with them in races but as I was planning on running quite slowly I thought it might be a welcome distraction. Surprisingly it was really nice to run with music. I just did a shuffle of everything that was on my phone, forgetting that I’d got three episodes of Marathon Talk on there. As interesting as it is I didn’t fancy listening to it while running so had to make several stops to skip each time an episode came up! The run itself went really well, I purposely started off at around 10 minute miles to ensure I didn’t overdo it but by mile eight I was feeling quite confident and ran the last 5+ miles home at 9:30 pace with no ill effects. I think I might try to run the half next week at this pace – over 1:30 a mile off what I’d normally be running, but this is the long game and the goal is London not a half pb, that can come at a later date. If that feels comfortable I’m going to add an extra three miles on that day to give me 16 which should hopefully put me in a position to do the MK marathon training run of 18 miles the following week.
I’m kind of looking forward to running the half at a slower pace – I’ve run the race about 7 times and this is the first one I’m going to run without the aim of a PB – I may as well enjoy it and take in the mini tour of MK!
To finish I must admit I’ve not been the easiest to live with the past few weeks, mainly because I was worried about London and letting people down but I have to say a massive thank you to the support from everyone. This years London campaign has been a bit of a head wreck – up, down, in, out, but I think I might have seen some light at the end of that tunnel – just a chink, but it’s there…
Monday – swim session (1900m)
Tuesday – 4 miles easy
Wednesday – swim session (GreenlightPT)
Thursday – 8.3 miles easy with DLRR
Friday – rest
Saturday – rest
Sunday – 13.2 miles steady
Miles for the week – 25.5 miles