This week’s running – 19th to 25th of June 2017

heatwave2017

A week of two halves!

Week 7 of the 22 week marathon schedule.

5k recovery

If you have a particular route that you cover time and time again, but in only one direction, I suggest you give it a shot in the opposite direction. I did just that on Monday’s 5k recovery run, and it was quite remarkable how different it felt. The route suddenly felt new again; I noticed new details on houses I’d passed dozens of times before, climbs became descents, and so forth.

Elevation-wise, running the reverse route felt slightly more challenging, where formerly shorter, sharper climbs had been traded in for more gradual, longer upward drags.

Here’s the Strava data for this run.

10 miles with 4 at marathon pace

With the amped up heat and humidity, I opted to break the 10 miles down into a separate warm-up, 4 miles at pace, and warm-down. I wanted the spirit of the prescribed run, whilst diluting it just enough to make it achievable.

Part-way into the first mile at marathon pace, I noticed how much more effort it was taking in the tricky conditions, so I slotted in an additional 10 second buffer to make it more manageable. The adjustment felt about right, allowing all 4 miles to each sneak in at under 7 minutes.

Unsurprisingly, the canal was especially busy. Along with another runner and 4 guys walking, we all failed miserably as we attempted a 6 way pass, though were in good spirits afterwards as we all apologised profusely to each other for the en-masse clattering!

Here’s the Strava data for this run.

5 mile run-commute

I always find run-commutes in warm and humid conditions particularly challenging. Wearing a bag on my back means I’m continuously sweating for lack of airflow, and running at a slower recovery pace means I’m spending longer on the activity. Factor in a rushed departure from the office and less than ideal hydration over the afternoon, and the result was a pretty messy 5 miles.

Adapting to the heat is entirely trainable. An online buddy of mine from hot and humid Atlanta in the US recently returned to London, where the 10° drop in temperature for him allowed for some pretty stellar training runs, whilst Blighty began suffering with our relative 10° increase.

Here’s the Strava data for this run.

10 miles from work

Wanting a change from slogging it out on the canal towpath, I decided to re-utilise some of the route I adopted last year whilst there were closures between the university and Selly Oak to install new stairs and bike ramps.

Indeed, sometimes a change is as good as a rest. In spite of the undulating second half, the change of scenery served as a pretty good stimulus and kept things interesting on this staple weekly medium-long run. Also positive was the fact that I didn’t have to detour half a mile away from home with the goal of bulking out the distance – something I will try to adopt moving forward, especially for the monstrous 20+ mile runs.

Here’s the Strava data for this run.

Wythall Hollywood 10k 2017 review

For the full run-down of this ever-present race on my calendar, please click here.

The road to the Yorkshire Marathon II

Despite it being a light week on my schedule, I still clocked up just 200m shy of 40 miles in total and feel no worse for it. I would like to be in a position so that most of my light weeks end up close to 40 miles, with more dramatic cutbacks utilised sparingly where absolutely necessary. Conversely, I’ve planned for my biggest weeks to just hit 60 miles, and all other weeks in the middle to hover around 50 miles.

The outcome at the Wythall Hollywood 10k was rather pleasing, where there was a real possibility of it not coming to fruition in the days prior, such is how out of touch I was with 10k pace; my lactate threshold has always been my weakness, so I’m frequently conscious not to ignore it completely. I have one more 10k race as part of the marathon schedule in late July; if things continue to track well, I think a 39:15 is a realistic prospect on the pancake flat course, so long as the weather plays ball!

This coming week is another unusual one, featuring the novelty race that is the Birmingham Black Country Half Marathon, to be completed with Dave. The plan is for us to cover the race at our respective marathon paces for some benchmarking to see just where we’re at.

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