This week was another lighter week. Although not specifically described in the book as a recovery week, it involved lower mileages and gentler runs. Possibly the only reason that it wasn’t described as recovery was the presence of a 10k tune-up race. When I first started this plan, that tune-up race was ideal, as it coincided with one of my favourite 10k races, the Battle of Sedgemoor. (Mostly my favourite because I’ve got a PB at it both years that I’ve raced it!) Unfortunately, I later realised that we were going to be out of the county at a family barbecue, so I would need to change my plans.

At first, I settled on a 10k race that was on the way home from Shrewsbury, but wouldn’t involve leaving too early. But then I read a few reviews of the company putting it on, and decided against it. Long courses, late changes to their courses, off-road sections on advertised ‘road-races’: all these put me off. I contemplated trying to run a hard 5k before parkrun, and then parkrun itself, to replicate a 10k effort. But the distances, roads and course didn’t really suit themselves to this, and so I opted to just run a hard parkrun. I didn’t really mind about losing a bit of mileage: I needed the recovery this week.

Book plan:
Monday: Rest day
Tuesday: 8 miles general aerobic + speed
Wednesday: 7 miles general aerobic
Thursday: Rest day
Friday: 3 miles recovery
Saturday: 10 miles, inc 10k tune-up race
Sunday: 10 miles endurance

My plan:
Monday: Rest day
Tuesday: 8 miles general aerobic + speed
Wednesday: 7 miles general aerobic
Thursday: Rest day
Friday: 3 miles recovery
Saturday: 6 miles, inc tune-up parkrun
Sunday: 10 miles endurance

Monday:
Rest day.

Tuesday:
The plan called for an eight mile general aerobic run, with two sets of 4 x 150 metre sprints. I decided against doing my sprints on the canal, or at the track, and instead headed over to Longrun Meadow for them. I did some mental arithmetic to work out how much I needed to add-on to make eight miles, and planned a route accordingly.

Things could have gone better. I got to Longrun Meadow and did my first set of intervals, all okay. A four minute recovery jog in the middle, fine. Second set of four intervals… or, was it three? Yeah – schoolboy error, I lost count. I had, in fact, completed the four reps as I was supposed to, but being unsure I added on another. Still, better to do too many than too few I guess! I then got to the edge of the park, knowing that it was a mile to get home, and glanced at my watch: 6 miles completed. Bugger – somehow I added 3.5, 2.5 and 1 together to make 8. Sigh, looks like it’s the long route home then…

BSc (Hons) Mathematics and Physics from Warwick, I’ll have you know…

Wednesday:
The week didn’t really improve. On Wednesday I had to travel down to Cornwall for work, and as Lolly had a work meal in the evening, I would a) not be able to run in the evening, and b) have to leave home early for work. Meaning c) if I wanted to get my scheduled 7 mile run in, I’d have to do it super-early. I didn’t.

Thursday:
Rest day. Had a sports massage before work, focusing on my calves and quads, which was much needed, and should hopefully set me up for the next few weeks. That said, I need to make sure I keep up with my own stretches and foam roller routine. Or more realistically, introduce such a routine.

Friday:
Planned as a three mile recovery run, I added a mile onto this to recoup a little bit of the lost mileage from Wednesday. Four miles is also the distance of my short river and canal loop, so I was happy to trot around this on Friday evening while I waited for the traffic to clear on the M5.

Saturday:
After a late evening drive up to Shrewsbury, we didn’t get to bed until after midnight, and then I ended up sleeping on a pretty uncomfortable single bed, as Lani decided that she preferred the king-sized bed with Mummy. With this in mind, I wasn’t expecting the best time ever at Shrewsbury parkrun – particularly once I saw the hill that we’d have to climb twice. Sure, it was nothing stupid, but gone were my thoughts of a possible 5k PB, and instead I decided to just focus on sneaking sub-20, which would be a parkrun PB at least.

The hotel was located about two miles away from the park, so I opted to jog in as a warm-up. On arrival, after noticing the hill, we also worked out that it was a ‘downhill’ course: although we had to climb the hill twice, we actually went down it three times. I found the whole run a real struggle, right from the downhill start. My pacing, in the end, was pretty consistent, within a few seconds for each kilometre. My watch told me that I was running around 3:55 per km, which would equate to about 19:35. So it was something of a surprise when I crossed the line, stopped my watch, and saw 19:21! My first thought, particularly as it also said ‘3.07’ for the distance, was that the course was short. But it had lots of tight corners and an out and back, which tends to mess with GPS a bit. Who knows – either way I’m pretty happy with my time. After some water, I jogged around with Lolly for her last lap, acting as a 1 mile cool down run for me.

We grabbed some breakfast at Wetherspoons, headed back to the hotel room for a rest, and then I headed out for another run to bring myself up close to the 10 miles that the book had planned. Although I didn’t mind dropping some mileage in a lighter week, I wasn’t keen on missing 7 miles midweek AND 4 miles at the weekend. I trotted around another 5k in the lanes to the south of Shrewsbury at a pretty gentle pace, and declared myself happy with the situation.

Turns out I wasn’t meant to go down this path…

Sunday:
For some reason, I decided that a normal 10 mile run would be too boring, and so I planned a slightly insensible route back from a car park in the Quantock Hills that I’ve used a couple of times. I jokingly commented to Lolly that it was “9.9 miles, so by the time I get lost, I guess I’ll do 11.” Indeed.

Despite a drastic shortage of sleep over the previous couple of nights, Lolly drove me up to the car park, a round-trip of just over an hour for her, for which I’m very very grateful. I headed out of the car park… and immediately went wrong. Thankfully, a path cut across from the track I was on to the one I was meant to be on, meaning that I didn’t have to retrace my steps all the way back to the car park once I noticed about three-quarters of a mile in. Shortly thereafter, I went wrong again. This wasn’t going particularly well. Unfortunately, this time I had to climb back up quite a steep path that I’d been following. Again, it wasn’t much distance, but the climb was quite significant! By this stage, I was still less than two miles into my route, and in the bit that I had thought I’d known reasonably well. This was seeming like a very bad idea: after this, most of the route was relatively unknown to me. Thankfully, I had my phone with me, Google maps, and amazingly good phone signal. Otherwise, I might still be running around the Quantock Hills today!

It’s hard to say no to a run through places like this!

Typically, the rest of the run actually went pretty well. As I’d been unsure about most of it, I’d studied it much more closely on the maps, and even used Street View to reccy some of the junctions I’d be using. My research paid off, and the only point at which I had to turn back again was when one of the paths I wanted to use was far too overgrown with nettles. The road didn’t add on much distance anyway.

The run ended up being almost exactly 11 miles, as predicted, and included 571 feet of elevation gain, and 1,583 feet of elevation loss – which was nice, but tough on the quads! I described this on Facebook as one of my toughest ever runs: physically it was fine, but mentally self-navigating through an area I only had a vague knowledge of was pretty tough. Although I knew that if I went wrong I could just phone Lolly to get me, that wasn’t the point. This definitely took me out of my comfort zone, and I’d love to do more ‘exploratory running’ like this. But maybe once I’ve finished with this plan. And maybe when I recruit someone else to come with me!

Summary:
This ended up being a bit of a hodgepodge week. I missed my second run of the training plan, with both of them coming during lighter weeks – which probably isn’t a complete coincidence, though seemingly both have been due to me being pretty busy in work/life. The book had planned 38 miles for this week, which I adjusted to 34 in my plan (dropping the 10k to a 5k). In actual fact, I ended up doing 32.7 miles after missing one of the runs, which I’m still more than happy with. If I’d been following my own plan, rather than this book, I probably wouldn’t be running much more than that even in my heavy weeks!

This coming week is theoretically the heaviest of my plan, totalling 47 miles, including a long run of 14 miles on the Sunday. But – I have an 8 mile race planned for Sunday, so that’s going to throw something of a spanner in the works, and I still haven’t really worked out what I’m going to do about it.

Now that I’ve got into the second half of my training plan, I’ve been contemplating why I signed up for Bristol specifically. Over the past couple of years, I’ve run mostly small, local races – either Glastonbury, Taunton or the Battle of Sedgemoor 10k have been the biggest, and none of them can have much more than 500 runners, if that. So what am I thinking, entering a race with over 10,000 entrants?!

Well, part of it is exactly that. I want to experience the ‘big race’ atmosphere again, for the first time since my first half marathon at Silverstone in spring 2014. I want to be able to use the hoards of other runners, and the crowds, to drag me along. The last few miles of the Burnham half last year were lonely – that certainly won’t be the case in Bristol. I also have some unfinished business with the Bristol half: my brother and I signed up for the race as far back as 2010, but I suffered badly from shin splints and didn’t do enough training, so registered a DNS (did not start). In 2012, after running the Bristol 10k, I decided that I’d do the half marathon as well. But I got injured again, and didn’t end up doing it. So it would get the monkey off my back, as they say.

I want a medal that looks a bit like this. But different. Hopefully it won’t say Birmingham. Or 10k.

Also, I’d like a shiny ‘Great Run’ medal.

Book plan:
Monday: Rest day
Tuesday: 9 miles lactate threshold
Wednesday: 10 miles endurance
Thursday: Rest day
Friday: 8 miles general aerobic + speed
Saturday: 5 miles recovery
Sunday: 13 miles progression

My plan:
Just the same.

Monday:
Rest day.

Tuesday:
One of my only concerns with this training cycle is how many lactate threshold sessions I have skipped due to races. (I might have mentioned this once or twice…) This is the last one scheduled, as the training starts to wind down towards the race a bit after this week, at least with regards to tough sessions such as this one. The run was pretty simple: head out for a warm-up, then 38 minutes at lactate threshold (or tempo) pace, and then a cool down. As in the past, I opted to run this along the canal, with the flat path giving me the best chance of good pacing. I figured that I wanted to run my tempo section at about 7 min/miles, which meant that I would cover around 5.5 miles during it, with the other 3.5 miles either side.

Mentally, I found it easier to split the run into four parts: the warm-up (about 1.8 miles of easy running), then the ‘outward’ 19 minutes of my tempo run, the ‘return’ 19 minutes, and the cool down. Although I was aiming for 7 min/mile for the tempo section, I had expected to slip to somewhere between 7:05 and 7:10. Instead, I was pretty bang on my target, and if anything, was slightly quicker. Reminding myself as I approached the 19 minute ‘turnaround’ point that I wasn’t actually having a break was a bit tough, and the next bit was the toughest, and slowest, bit of the tempo section, but I still held my pace pretty consistent. I was very happy to nail this run – though it was a slightly sobering thought that a 90 minute half marathon would involve running a quicker pace for more than twice as long!

Wednesday:
For my midweek ‘medium long’ run, I opted to run with my club. The route was around 7.5 miles, so I just had to add a little bit on either side to make up the distance. As usual, it was nice to run with the group, both for the social aspect, and to mix things up in terms of routes – this week’s was certainly not one I would have ever run on my own! (I’d have got very, very lost.) It was also good to chat to someone else (Emma) doing Bristol, about our individual targets, and getting a bit of course knowledge from her.

It’s starting to get quite steep… (credit: Veloviewer)

Thursday:
Rest day (and gosh, was I happy about that!)

Friday:
This was planned as a 8 mile general aerobic run, with ten 100 metre sprints towards the end. Fatigue was really starting to set in by this stage of my training though; my distance curve was starting to look like an exponential graph on Veloviewer, and I was feeling the effects of such a steep increase. With that in mind, I cut the sprints from the run, and just headed out for a gentle 8 mile run along the extended river and canal route that I’d done the previous week. On very tired legs, 8:40 min/mile felt tough enough, and I was starting to look ahead to my Sunday 13 mile progression run with dread.

Disclaimer: I didn’t actually run with Lolly. (credit: Emma Rigby)

Saturday:
We had made plans to visit some friends who live near Exeter, and so it seemed an excellent opportunity to finally visit Exeter Riverside parkrun. At around 45 minutes away, this has been one of the closest parkruns to us ever since it started. Which I was amazed to notice was over two years ago! A write-up of our experience will be detailed in another blog, but in terms of my training, let’s say it’s hard to do a recovery run at parkrun! Even running with the buggy, I kept straying quicker than intended. Still, overall I ran 5 miles at about 9:15 min/mile, which I guess counts as recovery. (Let’s ignore mile three, at 8:36…)

Sunday:
Perhaps because my recovery run included some miles that were a bit too fast, or perhaps because of my tough threshold run earlier in the week, or perhaps because in the past four weeks I’d run over 150 miles, I could not face my planned 13 miles progression run. Instead, I opted to run a normal 13 mile run, and if I was feeling up to it, I would run the last two or three miles a bit quicker to make it a ‘fast finish’ run.

In the end, this was actually a pretty hard effort run. After spending the first few miles warming up into the run, I ran a pretty steady pace of around 8:00 min/mile for the middle miles, and then pushed on towards the end, dipping down to between 7:30 and 7:00 min/mile. This was the first time that I’d run half marathon distance (or further) outside of a race, and a time of 1:46:07 is one that I’m pretty happy with for a training run!

Summary:
The week started well, but towards the end I think the efforts of the past few weeks began to have an impact. Next week is a lighter week – less mileage and easier workouts, so hopefully I can use that to recover, and then there’s only one more heavy week before the mileage starts to taper back. I’m still feeling pretty happy with my progress, but I need to start focusing a bit more on continual recovery – by adding stretching and foam-roller sessions most days. Hopefully that can help to keep my body together and strong as I close in on race day. (Only just over a month to go now!)

Halfway there! The end of this week of training marked the halfway point of the plan, and of course means that there are only six weeks left until my half marathon, and only four of those are proper training weeks, with the last two being taper weeks. So, at halfway, I think it’s time to take a look at my progress, and what my target time should be, though I’ll refine it more as time goes on.

At the start of this training cycle, I said that “In my heart I’m still aiming for sub-90, but in reality, I think that has become something of a pipe-dream now.” That was taking into consideration my lack of winter/spring training, my previous HM time (96:37, last autumn), and how my pace was at the time (43:20 10k, in May). How about now? Well, after chatting to one of the coaches at our club, he reckons that the 19:50 I ran at Yeovilton last month sets me up well for a sub-90 half. So at the moment, my Gold target remains 89:59. My Silver target is 91:32, which is equivalent to a pace of 6:59 min/mile – getting under 7:00 minute pace would be a massive step mentally. The Bronze target is 93:59 – still a PB by over two and a half minutes, and a pace of around 7:10. I was contemplating leaving the Bronze target as anything under my current time, but to be honest, I’d be pretty disappointed not to run sub-94, even though it would be a PB.

Book plan:
Monday: Rest day
Tuesday: 8 miles general aerobic + speed
Wednesday: 9 miles endurance
Thursday: Rest day
Friday: 9 miles VO2 max
Saturday: 5 miles recovery
Sunday: 12 miles endurance

My plan:
Monday: Rest day
Tuesday: 8 miles general aerobic
Wednesday: 5 miles general aerobic AM / Yeovilton 5k race + warm-up PM
Thursday: Rest day
Friday: 9 miles VO2 max
Saturday: 5 miles recovery
Sunday: 13 miles endurance

Monday:
Rest day.

Tuesday:
With another midweek race, this week was due to be another disrupted training period. Thankfully, the scheduled Tuesday session wasn’t to be another dropped lactate threshold run, but I did still make a small change, dropping the speed element from the planned general aerobic run. The usual inability to wake up also meant that this was in the evening. The route was a relatively simple one, a slight extension of my normal river and canal loop, with a bit of exploring along some quite overgrown paths at the far end! With a race the next day, I kept my pace and heart-rate pretty gentle.

Wednesday:
I had initially planned to run five miles in the morning and then Yeovilton in the evening, which would take me up to the required mileage without having to add miles later in the week. However, my failure to wake up on Tuesday meant a Tuesday evening run, which meant that my desire to run on Wednesday morning was extremely low. Coupled with the prospect of a hard race in the evening, I decided to drop the morning run, and possibly just add a cool down run in the evening for some extra mileage.

It was like my own Olympics on Strava!

My aim for the Yeovilton 5k was pretty simple – with tired legs midway through a hard section of training, I would be happy with another sub-20, and happy with any sort of PB. With that in mind, I aimed to head out at 3:50 min/km pace, and see how things developed. (Incidentally, while I train in min/mile, I tend to race in min/km. I know, it’s strange, but it helps me to minimise some of my mental demons. If you told me I was running around 6:15 min/mile, I’d tell you that it was too fast, and I couldn’t do it. If you told me 3:50 min/km, I shrug and say I’d see what I could do.) The first couple of kilometres felt terrible: my calves were sore and tired, and I thought there was a very real chance I’d just have to stop and walk after about 3 kilometres. Of course, that didn’t happen, and with watch splits of 3:49, 3:50, 3:57, 4:00 and 3:57, for an official time of 19:32, I beat last month’s time by 18 seconds to set a new PB. It seems that my training is paying off, for shorter distances at least.

After a drink and a quick natter, I set off on another lap of the course. As well as making up some of my lost mileage, my hope was that a cool down run would also help my legs recover for the runs later that week. The warm-up, race and cool down came to 6.8 miles, meaning that I was only about two miles short on the book’s plan.

Thursday:
Rest day – and a sorely needed one too!

Friday:
I approached Friday with a combination of excitement and trepidation. It was the first V̇O2 max session of the plan – Pfitzinger and Latter’s title for short distance speed intervals. In this case, 6 repeats of 1,000 metres. I love intervals: running fast is my favourite sort of running, and typically these intervals are quicker than I would even race a 5k, so it’s a rare excuse to really push myself. However, in this case, coming just two days after an actual 5k race, I was a bit worried about how I would cope. The plan gave me some guidelines – the intervals were to be part of a 9 mile run overall, and each one should be run between 3k and 5k pace, with a recovery period of roughly 50-90% of the time for each repeat. Got that? I decided that with the race before, I would err on the cautious side, and aimed to complete each repeat in 3:50. For the recovery period, I went for around 80% of the repeat time, 3:05, including a 400 metre jog. With a jog to the track, and back, that would take me up to the required distance.

Right, so all planned. Great.

Oh, I still had to run it. Actually, it went quite well. It was pretty damn tough, and my reps weren’t quite as consistent as I wanted, but I remembered why I enjoy track work. The feeling of being able to push yourself right to the limit, knowing that you can have a break, a drink, and then do it again.

Saturday:
I had a 5 mile recovery run planned on Saturday. I had initially contemplated doing this as a jog to parkrun, a slow jog around, and then a jog home. But, although I was awake in plenty of time, my legs hadn’t really woken up from the workout the day before, and so instead I just walked over and supported Lolly running instead. I ended up not getting out until just after 4 in the afternoon, and ran a slightly erratically paced five miles at an average of 9:20 min/mile. I’d probably have benefited from being even slower, but it’s so tough to manage!

Sunday:
Although I wasn’t too bothered about trying to catch up on the missed mileage, I opted to add a mile to my Sunday long run. After my last couple of half marathons, in which I’ve faded badly at the end, I want to get as many runs in at half marathon distance or above in preparation for this one. Next week is also scheduled for a 13 mile progression run, and I thought it would be nice to do a ‘standard’ 13 mile long run before a harder effort one!

As I’d run a fair number of harder effort runs through the week, I opted to head out with my club’s Sunday ‘All-Stars’ for the run, which for me would be a gentler pace, but also so much needed company on the long run. It was also nice not to have to worry about the route – although some of the paths were a bit… overgrown. Towards the end of the run I peeled off the group to add a little bit of distance (and elevation) onto the route by heading over Cotlake Hill. I really enjoyed having some company, and running a route that I would never have planned myself.

Summary:

How I felt at the end of a hard week!

How to summarise the week? I set a new 5k PB, ran a tough track session but hit my times on every repeat, and had my longest run of the plan, falling just short of half marathon distance itself. A great week, I’d say! I’m feeling much more confident for Bristol – seeing the positive effect of my training on my Yeovilton times, which have been 20:21 (June), 19:50 (July) and 19:32 (August), has shown me that all the work work is paying off. Some other signs of this have been apparent – after some of my 8/9 mile runs, I’ve been bounding up and down the stairs for my shower still. (This certainly wasn’t the case after my 13 mile run though!) The only slight obstacle to my training at the moment is the hugely successful Team GB, who are enticing me to stay up late watching their successes, rather than getting the sleep I need to help myself recover between sessions. But it’s worth it…

Despite coming off a recovery week, I entered this week still pretty tired – though it was less physical tiredness, and more mental fatigue. That wasn’t helped by the fact that I was expecting the next couple of weeks to be pretty tough – not only was it the speed-focused meso-cycle, but I also had races two Wednesdays in a row. Each race has two downsides – the hard effort is more tiring than my training runs, and it also means deviating from the plan, and having to rework things slightly.

Book plan:
Monday: Rest day
Tuesday: 8 miles lactate threshold
Wednesday: 9 miles endurance
Thursday: Rest day
Friday: 7 miles GA + sprint
Saturday: 4 miles recovery
Sunday: 12 miles progression

My plan:
Monday: Rest day
Tuesday: 9 miles endurance
Wednesday: Haselbury Trail 10k race + warm-up
Thursday: Rest day
Friday: 7 miles GA + sprint
Saturday: 4 miles recovery
Sunday: 12 miles progression

Monday:
Rest day.

Tuesday:
While I’m getting a bit worried about the number of lactate threshold sessions that I’m binning off, the simple fact is that I can’t run such a hard session just before or after a race, and so like before I swapped the lactate threshold run out of my plan and replaced it with Wednesday’s endurance run. On Monday morning I was feeling pretty down about running, and contemplated either splitting this run between the morning and evening, or running the whole thing in the evening. I’d got fed up of planning routes, of being out for over an hour, and being tired all the time. But Lolly came to my rescue, and planned me a simple route before we went to bed; basically the Taunton 10k route, plus the run there and back.

The Taunton 10k route is one of my favourites – not necessarily because of the race – it’s just a nice gently undulating route which gets out of Taunton along some quiet lanes. It’s also a route that doesn’t require me to pay much attention, as you can’t really go wrong. Except… I did. Still, it only served to add about half a mile on, so no big problem! I was pleased with my pace on this run, and given how I’d felt the previous evening, it significantly exceeded my expectations.

Wednesday:

It’s fair to say that I went a bit OTT with my sprint finish… (credit: Dave and Tracy Symes)

The Haselbury Trail 10k. A full race report will follow, but this was inserted into my training plan in order to try to tick off 10 events in the Somerset Series, so that I ‘qualify’ for that series. In many ways, it’s largely irrelevant, as I’ll be lucky to even make the top ten, but it was one of my hopes coming into this year, so I’m going to do what I can to make it happen. Most of the race is reasonably gentle, across fields, but there’s a sharp hill at the end of both laps, and my legs were far too tired to do anything more than plod up it. Overall, I was a few seconds up on my time from last year, which I was a bit disappointed with. In retrospect, I’ve realised that this is far from an ideal part of my training plan to have a race, so hopefully the lack of improvement is more due to that, rather than any actual stagnation. All my other times, both in the Yeovilton 5k races, and on my training runs, point to improvements.

Thursday:
Rest day.

Friday:
Although I had contemplated switching the lactate threshold run to Friday, I was far too tired after my race to do that. As a result, I headed off on some ‘exploring’, extending my Strava heatmap by running along the new stretch of the A38, Taunton’s ‘Eastern Relief Road’. It wasn’t the most exciting place to run, but it’s always nice to run in a new place. The run itself was pretty good, though I unsurprisingly found the ten 100 metre sprints at the end of the run tough! The sprints themselves were relatively consistent: 21, 18, 19, 19, 19, 20, 19, 19, 19, 18, and I mostly managed to keep my recovery jogs consistent at around 40 seconds as well, so I’m pretty happy with that. Despite how hard they felt, I’m enjoying having sprints at the end of another run, as it’s a nice way to incorporate some speed work into the week without having to dedicate a whole session to it.

Saturday:
As the mileage has built up, the plan has added ‘recovery’ miles. The aim of the these runs is to feel better at the end than the start. I’m not totally sure that happened, but it was nice to go out for a shorter run for a change. Four miles made a nice change from the eight milers that I’ve got used to! In order to both keep my pace down, and to divert myself, I spent most of the run playing Pokemon Go, which served both purposes well, although I’m not sure it was the safest combination!

Sunday:
Progression run, round two. Without a doubt, I feared this run even more than I had the first time around. Then, it had come at the end of a meso-cycle, so I knew that I would have a recovery week after it. This time, it came mid-cycle, so I would have to run the following week on tired legs. Not to mention that after my race, I was starting the run on tired legs too! I planned myself another route that explored a new area, linking together the south of Taunton (Trull and Poundisford) with the east of Taunton (Stoke St Mary). Although I ran both areas regularly, I’d never navigated a route between the two.

Bizarrely, given the format of this run, it mostly got better as I went along. For the first few miles, I struggled to get going at all, and my pace reflected this somewhat, not dropping below 9 minute miles. As I got into the second quarter of the run, something changed, and I started enjoying the run a bit more, and at the same time found the pace easier to manage. That and the third quarter (which was mostly the new section) were both pretty enjoyable, before the run got pretty tough in the final quarter. My pace in each section increased as follows: 8:48, 8:02, 7:48, 7:15. Partly, I find that pretty demoralising: I found the 7:15 section really really tough, but it was only 2.5 miles at the end of a 12.5 mile run. In contrast, my half marathon PB at the moment is a pace of 7:21 for 13.1 miles. On the other hand, I know that I’m still in the middle of my training plan at the moment, and I had tapered and prepared for that race. And it’s always easier to run fast in a race than on a training run.

Summary:
Having a race in the middle of week does make things awkward, and it probably does devalue the training around it slightly too. However, I was glad that I managed to pretty much nail my progression run, even if it felt pretty tough. But, you know, it’s a 12 mile progression run – it’s meant to feel tough! Next week has another race, the fifth of the Yeovilton 5k series, so I go off-plan again, but after that things mostly settle down, I think…