The main thing is keeping the main thing, the main thing

belcarra wrote: »

Surprised you thought typing would hurt your foot! ;-)

I did that session last night and it went surprisingly well too. I think I was dreading the weather and wind much more than the pace.

Read your blog, don't think I'll be revisiting it due to some shameful photos and non running references.

Cleanman wrote: »

Great going RK! You've put in a huge month of training since I showed you how to drink Guinness last month;)

Has there been any calf issues since your comeback? If you're getting through the last month of training with no issues, then you've no excuses...

Thanks Cleanman - I greatly appreciated your education on drinking Guinness - Obviously I needed more practice than you as I was outdrinking you 2 to 1

regarding the calf - no issues at all, Over the Christmas I've done less stretching/foam rolling than normal, so will take this as a timely reminder to get that aspect sorted!

Thursday 9th: 6.25m @ 8:25 pace. Nice easy/recovery run.

Friday 10th: 6.44m @ 7:58 pace - hoped to do 10m today, but life got in the way.
Running an easy run in the rain is not as much fun as doing a run 'with stuff' in the rain .

That's 2 easy runs back to back - felt a bit guilty after this given the relative intensity of the plan.

Back to back easy runs is how its going to be for the next few weeks (race weeks aside) - so a good opportunity to reintroduce strides/hill sprints into one of these days. (it's suggested in the plan).

Saturday 11th: Plan: 19-22 with final 4 at MP

Met up with The Bitter Lemon for this run and showed him the sights of the PP.
Nice easy mile to get things going and the miles just rolled along - I introduced him to Military Road, Upper Glen Road and the Furry glen - didn't do the Khyber today - save that for another day
Before we new it 9 miles in - I took Water & a gel.

Back out again for another loop - the average pace decreasing all the time which was good.
I had planned to do 4@MP once we hit 16 - so we took a detour to ensure we were on Chesterfield for that section.
Into the MP section and as usual I found myself at MP-30 sec for the first 600m or so :rolleyes: - dialed it back down drastically.

As I turned around to go up chesterfield, TBL was right behind me - think he was sandbagging the pace on those earlier 16 miles.

The MP section going up C'Field felt tough - I wanted to stop, but the thoughts of being passed by that smug gig TBL spurred me on and I kept going.
Turned again and he was still just behind me - thankfully I had kept going.

Reached the car to find that the MP section was only 3.75 miles - I was going to run around the car park for 0.25 miles, but I'm too cool for that (and Meno would just slag me about it).
TBL came in just behind me (Q Digger comments) to complete a very nice run.

Amazing how the long runs go so much faster with company.

19.75 mile with 3.75m @ MP.

MP miles (6:42/6:54/6:52/6:47)

Delighted with this weeks running - 62.62miles - another week with a 'highest weekly mileage ever' status.

4 weeks into the plan and the body feels good - enjoying it so far and feel strong physically and mentally as a result of it.
Next week is a bit less intense session wise and the long run is shorter - so a good change to keep the mileage high but get some recovery in.

Monday 13th: Plan: 7-10m with 4x1m (MP +/- 10 secs)

Nice lunchtime workout. Not a very intense session, but nice to get it done early with decent mileage.

2.46m warm up to Chesterfield then set off into the reps - 1st one was down Chesterfield, 2nd & 3rd rep took in Military hill, S Bends and the long drag of the Upper Glen Road. Final rep was the top of UGR then flat enough. 1.94m jog home.

Run to PP: 2.46m @ 7:53
Rep 1: 6:45
Rep 2: 6:40
Rep 3: 6:41
Rep 4: 6:37
Jog home 1.94 @ 7:55

Kept the 3 min recoveries at ~8 min miles

Overall 9.87 miles @ 7:26

blockic wrote: »

How did that MP feel?

Last one felt tough tbh, I knew I was pushing it to the top end of the range (6:50 +/- 10s).
I included the hills/drags to get some strength work in there as well as I gathered doing MP mile reps would be ok'ish.

drquirky wrote: »

Ah come on lads in fairness AMK gets a load of **** every time he "goes off the reservation" and now everyone is questioning a workout that was in his plan?

I think stick to the plan and you'll be fine.

ha ha - hadn't thought of it like that!

Although I think Gavlor & Belcarra have ulterior motives as they are adapting following the same plan.
Be interested to see what they did/do with that specific workout.

btw - Gavlor is my lovely assistant & despite my wishes continues to wear high heels and mini skirts around me.

Back to training log..........

Tuesday 14th: Plan 5-7 easy:

7.1m @ 8:16 pace.
Nice easy run this, down to the PP and back - wore the leggings and will probably dump them as I keep getting chaffing when I wear them

Done about 50 mins of stretching/core work/back&upper body work and felt the better for it.
I'm using a program from an app 'Gorilla Workout' - so its a progressive and targeted core work out.

Wed 15th: Plan: MLR 10-13 miles Steady (MP+30 sec approx.)

12.32 miles @ 7:03 pace (I know......I know......seriously, I know....)

Woke up and the legs felt great from the previous nights stretching.
This was a lunchtime run 'sandwiched' between some meetings.

Felt strong from the off, the first few miles were slightly downhill, so this helped to find a rhythm.
2nd half was slight uphill, the pace dropped slightly (6:56 v 7:06) but still felt like a steady run as I was feeling very strong.
Could have went further at same pace.

With 2 easy days to follow and a shortened long run on Saturday, I felt ok about being a bit faster - it wouldn't detract from my future workouts. I would have dialed it back if I felt it would have impacted future sessions.

This was one of those runs where I wished I could bottle the feeling I had and open it on April 6th