Sunday, August 29, 2010
Heavy training almost done.
4 weeks or 222 miles today since my last update. I had planned 236 miles during this period but I am quite happy to be just 14 miles off.
Its been a good 4 weeks of injury free running. 3 races also during this time and I believe they were needed. I had felt after the Churchtown south 5 mile race on the 22nd of July that I had lost some of my sharpness. This was probably due to injury earlier on. First race on the cards was an 8k race in Galway on the 7th of August. A time of 32:23. A definite improvement there.
Next race on the cards was a half marathon in Clonmel. This race was 6 weeks before the marathon and the race I planned to use to gauge my fitness and to see what I should target in Berlin. Now to say the day wasn’t as planned would be an understatement. Roasting hot day and a course that measured 14.3 miles rather then 13.1. A mistake by the lead car taking the wrong route. I believe I passed the 13.1 mark at 1 hour 30. Time for the 14.3 was 1:39:xx. I believe myself that on a normal day and no confusion about the mile markers that I would probably be close to 1:28 maybe 1:29.
Last race of the last 4 weeks was the Ballycotton 5 miler last Thursday night. Time 32:07. Once again an improvement of nearly a minute in the last 4 weeks so I am quite pleased with that. Compared to my Ballycotton 5 time last year it is a 2 minute improvement so I feel I am slowly improving. The one disappointing thing about last Thursday night is that I was really hoping to make the top 50 in the 5 mile series. I was in 54th position before last Thursdays race and ended up gaining 2 positions. I was 14 seconds off the 50th position. Anyway there is always next year.
My weekly training has gone well over the last 4 weeks and the mileage been steady. Week 11, 55 miles. Week 12, 53 miles. Week 13, 57 miles and week 14, 57 miles. In this period I have also put in 3 long runs over the 20 mile mark. 2 23 mile runs and 1 20 mile. Today was a 23.3 mile run at 7:46 average pace and I have to say it was the best I have ever felt after a long run. Some days are like that.
Now that the marathon is just 4 weeks away its time to look forward to it. There have been points in the last few weeks that I have got bored with all the training. Arriving home from work day after day to head out for another semi long run was starting to take its toll. I have stayed clear of hills and speed work for the last few weeks for fear of injury. Maybe in the next few weeks I will add an odd session here or there.
Before last year’s Marathon I started to taper 3 weeks before hand. This year I am changing it a bit. I felt very sluggish last year and believe my drop in training was two severe with 3 weeks out. This year my mileage will drop a bit but not to a huge extent. The next 2 weeks will be in the 40s and then I will start a proper taper in the last 2 weeks bringing the mileage into the 30s and teens in the last week. Over the next 2 weeks I hope to improve my pace over the 10 mile distance and aim to run a lot of them at my target marathon pace. This I have decided to be a Marathon target time of 3:10. 7:15 per mile pace. Fingers crossed.
Anyway next update will be in 2 weeks time.
Posted by Paudie at 7:57 PM