This was my highest mileage week so far and probably will be of my marathon training this season. After the 20 miles in the snow last Sunday, I actually didn’t feel too bad the next day and the long swim that evening really helped ease the muscles. We still didn’t get the full hour in on the swim session so I’m pretty confident that I can swim at least 3km in an hour. I could really do with an hour and a half session to get at least 4km in, just for piece of mind really with the 5km swimathon coming up but pool opening times and other commitments are limiting me at the moment.
Tuesday held a visit to the physio. My achilles has little pain now although it does feel tight now and again so it’s a useful session to loosen it up plus with my knee a bit niggly I’m keen to keep on top of it. They had a quick look at my gait and seems most of my niggles over the past year are due to flat feet and even stability shoes aren’t doing the job. Post marathon it looks as if orthotics may be on the cards, but to get me through the next few weeks with as few problems as possible, I have more padding in my shoes to try and alleviate the problem. It was a tough physio session, perhaps the most brutal so far. I did go out for an easy run (an agreed compromise with the physio) but part of me wishes I hadn’t as it was hard work and still quite slow.
Wednesday was swim training. Slightly different session to usual with pyramid sets but felt really strong for most of it. I’d had a rubbish day at work and it would have been quite easy to miss it but I am always glad I’ve been afterwards and boy do I sleep well on Wednesday nights!
Thursday night I met a few guys at the club for an early 4 mile loop. I thought I’d give my new trainers a go, with the insoles from my old trainers (plus padding) to ease the transition. I wasn’t sure how I would run but we agreed about 8:30 pace which was still quite fast for where I am at the moment but thought I’d wing it. Well, the first mile was 8:30 ad then got quicker and quicker finishing with a 7:46 – quickest mile I have run since before Christmas! Just goes to show, sometimes you need to be pushed outside your comfort zone! That gave me a bit of a boost for the second main club run and I thought I’d carry on in the same vein and run it reasonably hard so that I got some sort of a reasonable tempo run in. With loop backs I managed a further 5.2 miles.
I decided with four Sundays to London I could afford another really long run so felt 20 miles would be about right. I’ve been a bit naughty and not had a recovery week as you’re supposed to but felt as I’d had to build up really slowly I could probably manage another week before I cut back. The main club run was due to last about 2 hours 35 minutes so I figured I’d need to do a bit on my own at the end. I felt really comfortable the whole way round and averaged just under 9 minutes a mile for 20 miles. This included several shoe lace stops and a stop at the car to refill my bottles when I forgot to stop the watch, so possibly a bit quicker still. My penultimate mile was an 8:30 so it would seem still have something in the tank for the last six miles when they come and am actually now running better than I was this time last year…just got to stay healthy….
Monday – swim 2.7km
Tuesday – 4 miles easy
Wednesday – swim session (GreenlightPT)
Thursday – 9.2 miles (4 mile early lap/5.2 mile DLRR Social Run)
Friday – rest
Saturday – rest
Sunday – 20 miles
Miles for the week – 33 miles