This past week, the first half was recovering from the 20 mile race but also building up the mileage again. I have 4 weeks of training before I taper into my target autumn race The Leeds Abbey Dash. Monday I was proper feeling the hard 20 mile race so I took the 8K group on our regular club night. Tuesday I did an easy 10K with Molly and then I have upped the mileage on a Wednesday to 14K, I waited till the afternoon and then did 4K solo and another 10K with Molly after her first day at 6th form.
Thursday was an easy 10K run as I was still feeling tired and then Friday was a typical 5K Friday. Saturday was Molly’s long run so ran the 16K with her, taking her out to Langsett and back, plenty of wildlife but was a very foggy morning. Sunday was a good long run, 5K easy then 3 x 5K @ marathon pace off a 1K easy recovery, 5K easy to finish. Molly joined up and we ran the last 6K together. I made the decision to do the first part of the efforts up the trail making it a little harder but more rewarding and managed to hit the targets. These next 4 weeks are trying to bring a little more speed into the legs and just try and tune my body so I find that 10% I need. I finished the week with 91K so back up again.
I have 3 more weeks of big long runs, with track also returning on a Tuesday night, I have a parkrun and a 5K lined up before the dash, as for my 3 long runs I have 30K then 32K with more marathon pace work in it then my final long run will be 36K. I am now on a 178 day run streak which is good. Be good to see come October if the hard work since May has been worth it. Main thing from the past few months has been the consistency. Not missing a session, learning to take it easy and allow extra rest days so as not to force it. October it’s time to cash out.
Overview look of my training for the past 25 weeks:
Training Diary
| WK | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|
| 25 | 8K – 52:53 | 10K – 55:57 | 14K – 75:31 | 10K -54:40 | 5K – 27:10 | 16K – 1:28:40 | 28K – 2:11:11 | 91 |
| 24 | 5K – 27:48 | 8K – 42:51 | 8K – 43:23 | 3 x 3mins, 2mins x 1 min | 5K – 26:26 | 5K – 27:20 | Golden Ball 20 | 75 |
| 23 | 10K – 59:43 | 8K – 41:41 | 8K – 45:15 | 8K- 44:06 | 5K – 26:26 | Trail, Trains & Tunnels | 5K – 28:24 | 89 |
| 22 | 10K – 59:44 | 10K – 53:59 | Track – 10 x 500m | 10K – 56:29 | 5K – 28:46 | 4 x 8 mins – 72:02 | 40K – 3:30:49 | 102 |
| 21 | 10K – 62:02 | 10K – 56:27 | Track – 12 x 400m | 10K – 57:19 | 5K – 26:13 | 16K – 1:31:36 | 38K – 3:09:22 | 100 |
| 20 | 10K – 63:09 | 8K – 46:46 | Track – 3 x 800, 600, 400m | 8K – 45:54 | 5K – 29:46 | 5K – 27:05 | 30K – 2:26:05 | 78 |
| 19 | 10K – 58:45 | 10K – 56:58 | Track – 5 x 1000m | 10K – 56:51 | 5K – 28:38 | parkrun – 17:57 | 38K – 3:18:29 | 99 |
| 18 | 10K – 63:29 | 10K – 57:10 | Track – 6 x 800m | 10K – 56:14 | 5K – 28:10 | 14K – 76:49 | 36K – 2:51:55 | 96 |
| 17 | 10K- 64:38 | Track – 8 x 600m | 10K – 56:50 | 10K – 55:42 | DonFaster 5K – 17:33 | YVAA 3K – 10:21.34 | 34K – 3:05:46 | 96 |
| 16 | 10K – 55:26 | Track – 3 x 4 x 400m | 10K – 56:29 | 10K – 55:33 | 7K – 39:37 | 5K – 27:49 | 32K – 2:45:09 | 85 |
| 15 | 8K – 45:52 | 5K – 29:14 | 5K – 28:20 | 10K – 61:51 | 10K – 55:50 | 55:26 | 20K – 1:48:48 | 73 |
| 14 | 10K – 59:52 | 10K – 56:10 | Even Splits – 17:22 | 10K – 57:54 | 5K – 29:16 | 8K – 45:42 | 16K – 87:31 | 72 |
| 13 | 10K – 61:27 | 10K – 55:23 | Run Jump Throw | 10K – 59:32 | 10K – 54:46 | parkrun – 17:37 | 30K – 2:40:03 | 93K |
| 12 | 10K – 60:58 | 10K – 57:27 | Joe Moran Memorial | 10K – 58:02 | 10K – 55:43 | 10K – 55:59 | 28K – 2:30:16 | 92K |
| 11 | 10K – 60:46 | Track – 3 x 3 x 300m | 10K – 58:43 | 10K – 58:19 | 10K – 56:45 | Track – 3 x 3000m | 26K – 2:20:43 | 90K |
| 10 | 10K – 60:07 | Track – Accelerator | 8K – 43:42 | 8K – 45:25 | 8K – 46:33 | 5K – 28:29 | 5000m – 17:58 | 64K |
| 9 | 10K – 62:56 | Track – 5 x 1000m | 10K – 58:04 | 10K – 58:54 | 10K – 57:51 | Track – 4 x 2000m | 24K – 2:16:20 | 89K |
| 8 | 10K – 61:36 | Track – 6 x 800m | 10K – 56:16 | 10K – 57:55 | 10K – 55:48 | Track – 5 x 1600m | 22K – 1:59:00 | 86K |
| 7 | 10K – 64:39 | Track – 8 x 600m | 10K – 59:46 | 10K – 58:03 | 10K – 58:09 | Track – 5 x 1200m | 20K – 1:51:43 | 82K |
| 6 | 10K – 60:05 | Track – 12 x 400m | 10K – 58:11 | 10K – 57:04 | 10K – 57:25 | Track – 5 x 1000m | 18K – 99:24 | 78K |
| 5 | 10K – 60:53 | 10K – 57:41 | 10K – 58:27 | 10K – 58:10 | 10K – 58:31 | 10K – 54:40 | 16K – 85:51 | 76K |
| 4 | 10K – 60:41 | 10K – 58:12 | 10K – 57:07 | 10K – 56:44 | 10K – 58:25 | 10K – 55:17 | 14K – 80:33 | 74K |
| 3 | 8K – 45:46 | 8K – 45:25 | 8K – 45:19 | 8K – 46:24 | 8K – 45:44 | 8K – 43:18 | 12K- 69:30 | 60K |
| 2 | 5K – 28:27 | 5K – 28:03 | 5K – 28:45 | 5K – 28:05 | 5K – 28:03 | 5K – 28:11 | 10K – 56:23 | 40K |
| 1 | 3K – 18:02 | 3K – 17:18 | 3K – 17:16 | 3K – 17:13 | 3K – 17:03 | 3K – 17:11 | 8K – 46:23 | 26K |
