Tag Archives: sub40

Training: Weeks 5 & 6

Oh boy, what a couple of weeks. As I mentioned in my last training update, my race addiction can cause quite a few issues for my training, and this was never more evident than in the last fourteen days. When I opted to train to improve my 10k time, rather than my half-marathon time, it was a two-pronged decision. Part of it was the desire to have a really good go at the distance that I just hadn’t focused on last year. The other was the vague idea that 10k training would be less intense, at a time when I had a small baby to look after, and a wife looking to get back into exercise routines herself.

What a clanger.

Had I actually looked at the 10k plan I was aiming to follow, or in fact engaged my brain and thought about things, I’d have realised that 10k training more or less followed the same pattern as the HM training I’d done, but included more speed-work. So in essence, similar mileage, but more hard workouts. So, basically, at least as hard, if not actually slightly harder. Anyway, less about my stupid decisions, and more about… well… my other stupid decisions:

Week 5, coming off the back of a recovery week was meant to start with a general aerobic run with hill sprints and 100m strides on the Tuesday, before the traditional endurance run the next day. And so, we reached the first issue. The Haselbury Trail 10k, a Wednesday night race. As is now traditional, the speed-work was cancelled, and replaced with a seven-mile meander along a route inspired by the Hurtle, one of the races that our club puts on. I hadn’t really felt like running at all, but was happy enough that I’d managed to get a run done, and that it was pretty close to the right distance.

I’ve written plenty about the Haselbury Trail in the race report blog post, but in summary, I was really happy with it. Despite some awful conditions, I ran my quickest time on the course, and even managed to add some distance before and after the run to make the day up to nine miles in total, keeping me on track for my weekly mileage target.

Unfortunately, despite my good start to the week, the tail-end was subject to more disruption – we were heading up to London to watch the athletics on Friday evening, so my Friday speed-work (5 x 1000m) was not going to happen. So, still aching from my race, I headed out early on Friday for a gentle 3.5 mile run around the river and canal, which was a pretty ‘nothing’ run. We then spent the rest of Friday clocking up more and more steps; we had to stand for most of the train journey to London, and then walked from Piccadilly Circus to our hotel in Tower Hill. We then turned out to be in the very back row at the athletics, and so built up even more steps going up and down the stairs to our seats and back a few times. Then, after watching Mo win the 10,000m (Go Mo!) we got back to our hotel room after 11 (late for us).

Just a casual 26:49 10k…

All of this was great preparation for Mile End parkrun – in the absence of my intervals the day before, I decided that it would be a good idea to make this an ‘effort’ parkrun. I clocked 19:44; my second-fastest parkrun time ever, on a slightly undulating course; you can read more about it here. I was really happy with my time, and although it didn’t serve quite the same training purpose as the planned intervals, I felt good about getting a quicker workout in.

Sunday’s long run was an opportunity to run on a few roads that I hadn’t explored before to the east of Taunton – I find solitary long runs pretty tough at times, and so I like to find ways to motivate myself and keep myself distracted – in this case it was expanding my VeloViewer ‘largest square’. Basically, every map grid that you run in is highlighted, so I was exploring some new squares! It’s a bit sad and geeky, but it keeps me interested! The run itself was 11.7 miles at 8:34 min/mi, a decent but not spectacular run.

My VeloViewer square.

Week 5: Target 37 mi, actual 36 mi

Another week, another race to mess with the plan! It was back to the Yeovilton 5k in Week 6. In Week 2, I’d ran 19:46, which had given me a big mental boost, and I was hoping for another this time around. My head wasn’t really in the game to start the week though, and my Tuesday run ended up being a very late evening plod around at 9:19 min/mi. I think the combined efforts of the Haselbury Trail and Mile End parkrun had really worn me out. With that in mind, I was really struggling with whether to go to the Yeovilton race. I was down on my weekly mileage, and doing the 5k race would only make that worse. I ummm-ed and I ahhh-ed, and I made and re-made the decision a few times before ultimately deciding to go.

I’m glad I did. As I knew, my weekly mileage suffered, but I ran 19:17, only four seconds slower than my PB set last September. The race gave me great confidence for how my training is going. I managed to tag on a decent length warm-up and cool down to minimise the damage to my weekly target.

Bizarrely, considering that I was feeling wiped out after so many race efforts, I opted to stick with my lactate threshold run on the Friday – cruise intervals; 12 mins/12 mins/10 mins at 6:40/6:40/6:38 pace. As I did for most of last year, I ran this along the canal, and was really happy with the effort I managed after a tough period of training. A gentle recovery run on Saturday evening was followed the next morning by a 12.3 mile long run with the club. I didn’t feel up for a solitary long run, so took the opportunity to do our club’s regular Sunday run. Although the pace wasn’t quite what I’d have done on my own, I didn’t regret the decision at all – it was lovely to be able to chat to friends all the way around, and made the distance feel like nothing at all.

A decent lactate threshold workout.

Week 6: Target 39 mi, actual 37.2 mi

I was disappointed to be short on mileage both weeks, but given that I had races both weeks, and some other disruptions too, I’m not too bothered in all honesty. My training is clearly heading in the right direction; both the races and the speed sessions show me this. Six weeks marks halfway through the plan, and the second half is much less congested – I’ve got a 10k race on Sunday of week 8, but that coincides with a planned 5k tune-up race, so not too much tweaking should be needed, and then the next Yeovilton race will be in week 10 or 11. I’m hoping to be able to get in a lot more of the planned speed workouts, and hopefully with less alterations, my body will benefit from the planned rest and recovery periods!

Acquiring focus, a training update

After a few races catch-ups, it’s probably time I focused on my training; what I’m doing, why I’m doing it, and whether it is working. As I’ve mentioned a few times in my race reports, despite Lolly doing all the hard work, the arrival of our second child had quite a detrimental effect on my running. This wasn’t helped by a sinus infection that I caught around the same time. The two combined meant that after a pretty decent March, in which I ran 100 miles and set competitive times in both The Big Cheese and the Butleigh MT 10k, April was pretty awful: eight runs, for a total distance of 40 miles.

May and June were both huge improvements, with me finishing just short of 100 miles both months, but I was getting a bit demoralised by my slower race times. The 20:48 at Yeovilton in May was particularly difficult to take, despite the fact that I had known I was going to be off the pace. There are excuses I can tag to some of them as well; Wells and the Steeplechase were both on hot days, the Quantock Beast came at the end of a week when I’d been a bit off-colour anyway. Despite this, and the fact that I knew my pace would come back with time and training, I felt I needed some more structure to my running.

So, I turned back to the source of last year’s improvements: Pfitzinger and Latter’s Faster Road Running. After a bit of deliberation, I opted to follow a 10k plan. My 10k PB is serious lagging behind my 5k and HM efforts, and sub-40 is my next major milestone after doing a sub-20 5k and sub-90 HM last year. (A sub-19 5k is also a target, but that’ll come off training for some further.)

After some further deliberation, I set the Taunton 10k as my target race. It isn’t the flattest, and it certainly isn’t the biggest, but it’s all on road, I’ve set a PB there before, and it worked out around the right time. With this in mind, my first week of training (as last year) was meant to be the week after the Quantock Beast. However, my body disagreed! I opted that week to concentrate on getting the distance in, but not worrying too much about pace. To that end, I ran a 5 mile recovery run on the Tuesday, at around 9 minute miles and 6 miles the next day, at 9 and a half minute miles. I went off road towards the end of the week, taking in a lumpy 5 miles along the coast path on Friday, before a 12.5-mile loop of the Herepath on the Sunday.

Week 1: Target 30 mi, actual 29.1 mi

I was feeling pretty good after that week, despite the hilly end to it, and the second week should have provided the perfect opportunity to hit my planned workouts and get going properly. Except for my race addiction. This is (my wife tells me) a problem (she says this with glances at our credit card statement, our busy calendar and our neglected children). I have to admit, it’s hard to disagree: running a race in the middle of a training plan is a pretty surefire way to mess up the training plan. Of course, the fact we were going on holiday on the Friday was also pretty awkward.

Holiday running: pretty, but an organisational nightmare!

As a result: another week of rearranged and mangled training. My 5k race on the Wednesday showed things were heading in the right direction, at least, while a parkrun (in place of a speed session the day before) provided another opportunity to confirm my pace. Despite being in the New Forest, I managed to get out for 11 miles on the morning of my birthday. Although the speed workouts are important for increasing my pace, the longer runs are one of my focuses throughout this plan, as I did very few of them in the first half of the year.

Week 2: Target 32 mi, actual 32.4 mi

All the food! (A dinosaur birthday cake!)

The third week in, and for the first time, I was able to run pretty close to the plan. I found a nice track in the New Forest to do some point-to-point intervals along, and ran a 200m repeat session. Or at least, a “roughly 200m” repeat session. I gauged this off a combination of the number of paces I’d taken and the amount of time it took me to run, and then marked it with a fallen branch. It was tough, as my Wednesday endurance run title suggested: “I’ve eaten too much food this week to run properly…”

We travelled back on the Thursday, but the weather was absolutely awful on the Friday, so despite some initial resolutions to actually do my planned lactate threshold run, I didn’t get out. (Those who followed my training plan for the Bristol Half Marathon last year will recall that lactate threshold runs have a tendency to be… ummm… missed.) I was eager to get something akin to the planned session in though, so went to Longrun Meadow parkrun on the Saturday. The planned session was 10 min / 10 min / 8 min at pace with 3 min jog breaks. I decided that a 21 min parkrun with a 4 min break and then 8 min effort would simulate a similar session. I got the 21 min parkrun pretty much bang on, but then ended up chatting for too long, and so had too long of a break before my second effort. But still, overall my pace was where I wanted it, so no big deal. I finished the week with a relatively speedy 11 mile long run, averaging under 8 min/mile.

Week 3: Target 34 mi, actual 34.3 mi

Unfortunately, the side effect of moving my Friday speed-work to Saturday and running a quick long run on the Sunday was that I started week four feeling pretty knackered. It was advertised as a recovery week (my favourite) but began with another set of 2 x (4 x 200) on the Tuesday. Again, this was estimated distances marked in the gravel, but it went pretty well (which means I probably under-marked the distance!) I ran with the club on Wednesday, stepping down a group for an easier run, though I got a bit carried away towards the end with some hill sprints…

I’d over-egged my overall distance on both Tuesday and Wednesday, so I went for a much shorter than planned run on Friday, taking my daughter in the buggy with me to help control my pace. To be honest, looking back at this week, I probably should have been taking things far easier. The whole point of a recovery week is to give your body a bit of a reset for the training ahead, and I think the hill sprints and extra distance in the first half of the week really prevented that from happening too much. My Friday run, while short, should probably have been slower still, especially given that I had the buggy. My Sunday run was okay, but again, should probably have been slower.

Week 4: Target 30 mi, actual 30.2 mi

Overall I have to be happy with pretty much hitting all my weekly mileage targets. The training was pretty disrupted in terms of the specific workouts, but hopefully that will improve in the second half of the plan. Either way, improvements are obvious, and maybe, just maybe, a sub-40 is possible.