Greater Manchester Marathon 2016: Week 4 of 18

OK, so weeks 1, 2 and 3 didn’t get written, but it was Christmas and New year, a very busy time for everyone and I couldn’t find the time to write anything.

But with the turn of every New Year comes a newly renewed enthusiasm which I’m hoping will keep my writing.

Despite the lack of posting, there has been no lack of training! I’ve remained as consistent as I can be and have stuck to the plan all aside from an abandoned Tempo Session on Christmas Eve.

Anyway, I’ll try and summarise the last three weeks training best I can!

parkrun

Over the festive period we managed a brilliant 5 parkruns, in 5 different locations – 4 of which we’d never been to before. Unfortunately we didn’t have time to check out any of the post-parkrun cafeterias due to a lack of time, but needless to say all the people we encountered were as lovely as you would expect at any parkrun.

On Christmas Day we stayed local with the very well attended Basingstoke parkrun. I ran a little quicker than intended but the course was a bit of a mudfest… a theme that developed even further over the period…

basingstoke

Bracknell was our destination on Boxing Day. Tucked away in a nice forest park, this flat 3 lapper saw some tarmac, some forest trail, but mostly (what used to be and is currently mud) grass. Parking was plentiful and there was a pavilion with loos and a bit of cover to leave your (unsecured of course) stuff. The support here was brilliant, the course passed within close proximity of the start/finish twice per lap so plenty of applause! There were some very slippy places though and nearly lost my footing a few times! Took it nice and easy but felt sluggish from Christmas Day indulgence.

bracknell.png

New years day is one of my favourite days of the year as we can do a parkrun double! We wanted to run with Jodie’s sister so we headed to Hampshire for the 9am starting Andover parkrun. Such a lovely course! A flat 2 lapper mostly on grass. It was squelchy and muddy in places but it took in some lovely fields and lakes and had a really good vibe. Their first timers briefing was very welcoming and the runners were chatty as I jogged round. Brilliant event! Loads of parking available and I think there are usually loos, but they were closed as it was New Years Day. Good PB potential!

andover

We then headed down the A303 and A34 to Winchester. It was a bit tricky to find. The website gave sat-nav directions to a car park but wasn’t best placed really for the run, but its in the town center and I’ve found other events are similarly troubled when in town centers. It was also pay and display (though with it being NYD, it was free!) and the loos were open in the nearby leisure centre. The course was 3 windy laps of playing fields, almost entirely on grass which was slippy mud on the day. The course wasn’t particularly inspiring and tough we won’t rush back, the marshals and volunteers were brilliantly supportive.

winchester

Back on “normal” parkrunday we visited Poole parkrun. Reportedly a fast and flat course, today was not going to deliver on that! Flat, yes, but the howling wind and rain made it very tough. We ran the “B” course, which had a slightly deviated start and finish, but the main feature is 2 laps around a big lake on tarmac. There is nothing to stop you falling in the river, so caution is recommended! If the conditions weren’t so bad this is definitely a PB friendly course. Being in the town center the parking was also pay and display, but there were toilets and a pavilion to keep dry in. This is a really big parkrun, regularly attracting over 500 runners so a very different experience for us, but despite a congested start the organisation was flawless thanks in no small measure to the amazing marshals and fantastic finish funnel system.

poole

Long Runs

4 weeks means there were four key long runs for the plan.

The first was meant to be a 12 miler,  but I shamefully avoided it due to a raging hangover. I managed about 7 with the group but they were horrid!

The second was a particularly tough 14 miler with 8 of them at Marathon Pace. I wasn’t sure I was quite fit enough for my target/anticipated MP but had a go anyway. Progressed nicely through the first 6 miles and then hit a pace actually a bit faster than I needed to (3:07 pace)- which explained why the last couple of miles were so tough. Lesson learned for next time, run at 3:12 pace and see how that feels.

14mp

Week 3 saw 16 easy miles around Basingstoke, though once again I was faster than I needed to be. I really must learn to control it,so I can save energy for the midweek session.

Week 4 was the longest run for a while, and it was seriously tough. For whatever reason I went out without any water, which was a mistake when doing that sort of distance. I tried progressing through the gears and through the pace zone, and all went well until about mile 13. Then the legs started feeling very heavy. I think I got a bit greedy on the pace. The last 2 miles were just a world of pain. I craved chocolate and fluids and wasn;t right for a good couple of hours. Not fun at all! A valuable lesson learned.

Sessions

The only 2 sessions in this three 3 week period were Tempo sessions, 8 miles with 4 at Tempo. Unfortunately I managed neither.

The first was the day of our office Christmas party, so I ran the Easy portion at lunchtime, then did 4 miles at Tempo the day after, which were comfortable and controlled.

The second was Christmas Eve. I went out for the first 2 miles but I really wasn’t feeling it. If I’m honest, I hadn’t felt it when I woke up either. But I tried and after 2 miles I jacked it in. Instead, when I got to Basingstoke later that day I did a gentle 5 miler with the intention of tempo-ing a Festive parkrun to make up the effort balance. I did this at Poole.

General Aerobic Runs

I’ve been consciously trying to keep my Easy/General Aerobic runs at just under 8 minute miling. This is because its 15s per mile quicker than I trained last year. Despite maybe not QUITE being “easy” on the effort scale, I hope that as my weight drops and fitness increases it will become easier. “The only way to run faster is to run faster”. My body is pretty injury free right now so fingers crossed this little ploy pays off!

Weight

Nothing to report. I’m too afraid to get on the scales, but now its new year I’m having a clean week and will weigh in next Sunday as my new start point so I can be sub 14st by Manchester.

Summary

Running has gone well and I feel my base is building well. Now to shift the christmas (and more) weight and start getting on with the tougher business!

Lessons:

  1. In the upcoming 20 miler in a few weeks, take water! This means investing in some sort of hydration belt/bag – I don’t want to have to stop.
  2. Stop being a pussy and get on the scales, fatty!
  3. See point 2 and start using MyFitnessPal again once you’ve gotten a starting weight.
  4. Blog next week.

 

 

 

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