Marathon base building began this week
After several bad/tired weeks of running, this week finally perked up for me!
4 x treadmill 800m reps
After last week’s less than stellar return to the treadmill, I had a belter of a speedwork session on Tuesday at the gym.
I packed my Flyknit Racers for the task at hand, knowing that I would need the lightweight shoes for the high leg turnover rate. I was ready to go out hard, properly fueled up on a mince pie and a Mars bar from earlier in the afternoon at the office.
Like all of my speedwork sessions, I always warm-up beforehand with at least a mile of easy running. My target speed on the treadmill was 15.5kmph, which is roughly 6:15 mile pace; perfect to get me back into at least half-decent 5k shape after all these weeks.
The reps were suitably tough, especially on a treadmill. After each 90 second recovery, I’d have to ease myself back on to the moving belt and quickly get my legs up to speed to avoid flying off the back!
I probably could have pushed myself to do 5 reps, but I’d read a valuable piece of advice somewhere that recommended you should feel like you can do one more rep before calling it quits. Inevitably, it’s always that last rep that pushes you over the edge so why risk it?
Take a look at the Garmin data here. Ignore the slowing pace on each rep; my gait adjusted each time to become more efficient to cover the same distance in fewer steps. Either my footpod needs recalibrating or the treadmill needs recalibrating.
I did pick up one niggle in the form of a blood blister on the ball of my left foot, which would come back later in the week to haunt me.
Cancelled Thursday 6 miles
The blood blister I’d picked up was no cause for concern on Wednesday where I was able to walk perfectly fine on it. It did rudely wake me up on Wednesday night/early Thursday morning by throbbing away. It felt incredibly tender and swollen, making it rather painful to walk on.
I put a Compeed blister patch on it, though it didn’t seem to get any better, making me call off my staple Thursday evening 6 mile session.
Friday was much better with only a dull ache but was still enough to make me think about volunteering at Parkrun on Saturday instead of running.
Wallowing in self pity of another mishap in my running, I took the time to enter the Bramley 20 – a 20 mile road race near Reading. It’s a popular event for those preparing for spring marathons, also offering a 10 mile option for half marathon prep.
One of the failings of my marathon schedule from earlier this year was a lack of race pace training. All of my long runs were done at slower than marathon pace with no specific pace work. I intend to tackle the Bramley 20 in the following manner:
- First 5 miles at 8:10 mile pace
- Next 5 miles at 8:05 mile pace
- Next 7 miles at 8:00 mile pace
- Final 3 miles at 7:55 mile pace
I intend for my marathon goal pace at the 2014 London Marathon to be somewhere around the 8:00 mile mark, which should see me finish in less than 3.5 hours – my target marathon finish time from this year’s London Marathon.
Dom and Kev are also running so I won’t be out there alone.
Cannon Hill Parkrun
I slept reasonably well on Friday night going into Saturday which helped me feel better about the task at hand – to dip below 20 minutes at Cannon Hill. I’ve had a dreadful time as of late with Parkrun where I seemed to have lost a lot of the speed that I had worked so hard to develop and refine over the summer.
Needing all the help I could get, I downed one of my beetroot juice shots and made sure I was adequately hydrated and fueled before hitting the 5k distance.
Arriving at Cannon Hill, I completed my usual 1 mile warm-up lap of the park to get all cylinders firing. I had a brief catch-up with a few folks that I hadn’t seen for quite a while and despite only a 2 week absence from Parkrun, I felt like I had been away for much longer.
I toed up at the start line and had set my Garmin to a target pace of 6:22 which equates to roughly a 19:50 finish; realistically achievable and comfortably sub-20.
My first mile was slightly ahead of goal pace at 6:15 before the pace nose-dived to beyond 6:30. A chap from Sparkhill Harriers stayed with me for much of the run, probably helping me to keep to a higher pace.
I managed to finish in 19:50 and exactly on target. It was touch and go whether I would be able to or not, with the pace slipping dramatically before a big push at the end to reclaim some lost time. I felt bloody awful after finishing with my breathing laboured. Nigel came over for a chat; he did shout out to me on the course but my head was in a really bad place at that moment in time so I apologise for not shouting back!
I was incredibly pleased to hit sub-20 again where it’s an indicator that the speedwork and hill reps I’m doing at the moment are moving me back in the right direction. It’s also a sign that I’m finally recovering or even recovered from my autumn races and my trip to New York.
The Garmin data can be found here.
15 miles of the north Birmingham canals
On top of my lack of marathon specific pace work, I also left it far too late to begin my marathon training for this year’s London Marathon. The harsh winter robbed me of several weeks of training, so much so that I actually did my longest run of 22 miles in the snow because I had no choice! Marathon training began today to build in some buffer; I have a feeling we’re in for another bad winter…
I loaded up my CamelBak with 750ml of weak Nectar Fuel, conscious that I’d eaten absolutely loads yesterday and should have been well fueled for the 15 miles ahead. I packed an energy gel as well, just in case.
The goal for the session was to run it at an average 8:20 pace. This turned out to be quite comfortable, requiring concentration to stay on pace but not difficult enough to push me over the edge. My breathing remained stable and relaxed throughout, giving me a good indication that I should be able to tackle my 20+ mile training runs at around 9:00 miles.
My CamelBak performed beautifully and I’d guesstimated well over the amount of fluid I would need. Upon finishing, I had just 3 mouthfuls left before running empty, so I wasn’t wasting energy hauling around fluid I didn’t need or worse, running out!
Take a look at the Garmin data here.
Despite the cancelled Thursday session, I’m incredibly pleased with how this week has gone. My speed is slowly coming back which is reassuring because I like to use my 5k ability as a benchmark of my fitness. I’ve also made that first step into marathon training and I will be a lucky boy if every session goes as well as today’s did.
Lis pointed out to me that I’d failed to include an entry from The Runner’s Rule Book by Mark Remy last week, so here’s two to make up for it:
Expand your definition of fun
As a runner, your definition of fun – which previously might have included such activities as visiting water parks, watching screwball comedies on DVD, and scrapbooking – must be… well, let’s call it broadened.
For runners, fun might include:
- Waking up at 5:30am to run 10 miles
- Running in blistering heat
- Running in the rain
- Running in 400m circles
- Feeling as if your lungs are about to explode
- Paying a race director good money for the privilege of turning your own toes black and blue
- Any combination of the above
Black toenails are badges of honour
Run long enough and you’ll wind up ruining a toenail or two. It’s a cost of doing business as a runner.
Whether it’s because your shoes are too big or too small or because you’ve just finished a run or race with lots of toe-punishing downhills or simply because the toenail gods happen to be in a foul mood, someday you will peel off your socks and see black where before there was pink.
Congratulations! These bruised (and possibly bloody) nails are tiny trophies, conferred upon you for toughing it out. They are black-and-blue badges of honour.
But that doesn’t mean you have to flash those badges at everyone you meet. Rule of thumb: if you’re socialising with a group that mostly or even primarily consists of other runners, wearing footwear that exposes your nasty nails is fine (unless it’s a formal event).
Otherwise, keep those nails under wraps.