This week’s running – 10th to 16th of July 2017

19_miles

Longest run since the last marathon!

Week 10 of the 22 week marathon schedule.

10 miles with 5 at marathon pace

Give with one hand. Take away with the other. The temperature dropped back down to an ideal training range, but with it came the rain.

Once I’d warmed up to marathon pace, I found it largely achievable, though not without additional effort. Heavier clothes from being wet and lack of traction on block paved sections of the canal towpath meant I was working to a few beats higher than I would have expected.

Strangely, my legs really felt it on this outing, where they were a bit lifeless in spite of the reduced volume of last week. My heart and lungs, whilst certainly working, coped much better by comparison.

Here’s the Strava data for the bulk of the run and the warm-down.

5 mile run-commute

An impromptu extended meeting meant I didn’t actually hit the ground running until much later in the evening. I was thankful this was just a casual recovery paced run with no expectations other than to turn my legs over.

I have begun catching up on podcasts whilst I cover these run-commutes. Recently, I stumbled upon The Runner’s World Show, from the producers of the US Runner’s World magazine. It is glossy and rather American, but don’t let that put you off – you can’t judge a book by its cover. Episodes vary in length from 30 minutes to an hour, typically, and cover a range of topics from training to interviews with professionals and regular runners like you or me.

Expectedly, many of the angles carry a US-bias, whether it be race reports or products referred to, but one episode really stood out and was the right length to accompany me on this run-commute. “Running in China” had one of the hosts share his experience of a week-long stay, representing the podcast and magazine on tour. It was really quite fascinating, highlighting the differences and the similarities between the US and Chinese running movements, possibly even paving the way for future episodes comparing other nations’ running habits (any podcast producers reading this, please consider this).

Here’s the Strava data for this run.

11 miles from work

Well, that was harder than expected! Both Dave and I had the same scheduled run to cover, albeit separately, and both of us struggled. For me, I ballsed up fuelling; time flew by at the office, and before I knew it, it was too late to eat and properly digest a banana in time for the run.

I had no energy and my legs did not want to respond. Choppy gusts of wind frequently slammed into me to also ensure I had a mare of a time.

If 11 miles after work felt this dreadful, what will the 14 miles in a few weeks feel like, especially as I took the day off a year ago to complete it, but am not so privileged this year? Me thinks I’ll need to carry a gel and some liquid, along with having a more substantial lunch to avoid derailing it…

Here’s the Strava data for this run.

Cannon Hill parkrun

andy_yu_cannon_hill_parkrun

The hill never gets easier! Photo by Kerry Allen

With the longest run since last October’s marathon planned for Sunday, I opted to scale back parkrun to threshold pace. I normally don’t feel too bad on training runs following parkrun, where the faster leg turnover and form efficiency seems to carry over, and the post-run coffee with the gang helps to jumpstart recovery.

I also had a new toy to play with in the form of the Garmin 935. Watch this space as I test it out and incorporate it into my routine.

Almost right on cue, the heavens opened up shortly after starting, blurring the lines between where sweat started and rain ended…

True to my word, I ran to a steady, threshold pace with a faster finish for the following splits:

  1. 3:57
  2. 3:58
  3. 3:57
  4. 3:53
  5. 3:43

Given how wet it was, I opted not to run home from the park, but naturally the rain ended once we were all finished…

Here’s the Strava data for this run.

19 miles – to Soho Loop and back

Sometimes you just can’t predict how a run will turn out – Thursday’s 11 miles hammered this one home. Not wanting to end up with another demoralising run, I ensured I was well fuelled with a hearty pasta dinner and some pudding to boot. Coming along with me was my ultra vest, loaded up with the same two-flask combo from several weeks ago of flat Coca-Cola and electrolyted water.

I kept the first half easy-to-steady, also mimicking the 18 mile run from several weeks ago. Humidity was jacked up, though at least it was overcast (give with one hand, take away with the other again, right?) I bulked up the mileage at the beginning of the run, rather than run right past my home with another 2 miles to go until clocking the prescribed 19.

At halfway, I consciously picked up the pace with the aim of running progressively for home. I felt great and even had to rein the pace in on occasion, no doubt due to the slightly different and fresher muscle and tendon groups being utilised, along with fuelling doing the trick.

I saw Simon covering the same 14 mile route I assisted him with last week. Thankfully, he’d taken my recommendation of having breakfast beforehand and looked dramatically better for it!

Here’s the Strava data for this run.

The road to the Yorkshire Marathon II

Today’s 19 miles is probably the joint-best run I’ve had of this marathon campaign and will hopefully pave the way for the 20 to 22 mile runs yet to come. Typing this up, I don’t even feel like I ran 19 miles today, highlighting the performance and recovery benefits of the prep beforehand. I’m definitely going to stash some gels at the office, just in case from now on!

 

 

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2 thoughts on “This week’s running – 10th to 16th of July 2017

  1. There must be something about 11-milers this week as I hated every moment of the first 10 of mine yesterday, then enjoyed finishing 1.5 miles with club friends in the park, helping them get to 16! Well done on the 19, I welcomed the rain which took the edge off the looming humidity.

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