The miles have started to drop off now as I start to taper for London. I didn’t manage any cross training this week although not by choice. As Monday was Easter Monday the pool was shut in the evening and on Wednesday I wasn’t feeling too good so the upshot was no swimming this week.
Now that all my injuries and niggles seem to be on their way out I did contemplate some intervals on Tuesday, but the sensible voice in me determined that this was probably not the time to start 400m reps after three months of steady running – it would probably have ended in tears, so I decided to do a 3 mile progressive run, the first one at marathon pace then each mile 20 seconds quicker.
On Thursday I met the early group for our 4 mile ‘early lap’ and not quite sure what got into me but I was flying and felt really good. In fact all of us ran really well – just pushed each other along, so much so the final mile was a 7:17! I haven’t run a mile that fast in years! Overall the time was only just over 10 seconds off the fastest I’ve ever run on that route and at the end I still felt there was some left in the tank – I even went out on the main club run afterwards and that too was one of the quickest I’ve run that route.
This is all great confidence boosting stuff. I feel that I’ve managed to get some of my flat speed back, but I’m conscious the long runs I missed in January and February mean my basic endurance is still a bit lacking. Two 20 milers in two weeks will have helped loads but with only two more long Sunday runs to go I’m not got any chance of pushing the endurance further.
The club run on Sunday was billed as a three hour run as most are aiming for the MK marathon but for London this was a bit too long so I ran the first 8 miles with DLRR and then retraced my steps back to our starting point. My legs felt heavy today. I guess the last couple of weeks are still sitting in my legs but I found it quite a struggle. As I was on my own for the last 6 miles I thought I’d have a go at marathon pacing for a few miles to see how it felt and despite how my legs felt, it wasn’t too much of a problem. Doing that for 26 miles may be a bit more difficult though…
Monday – rest
Tuesday – 4.6 miles (1 mile jog, 3 miles steady, 0.6 miles warm down)
Thursday – 9.2 miles (4 mile early lap/5.2 mile DLRR Social Run)
Friday – rest
Saturday – rest
Sunday – 14 miles
Miles for the week – 27.8 miles