The weeks keep ticking by, 185 day run streak! Molly and I have both decided to call it a day at 200 which is Thursday 3rd of October. We will then go back to 6 day weeks with Friday being our rest day. In the mean time I had another solid week of training. Last week back into the late 90K for the week. Monday was back to leading the 10K group at the club and then Tuesday we were back to the track. Now my body can handle the long runs, it means I don’t need the extra easy day. Allowing me to extend the Wednesday run and also if my body is ok an additional session on Thursday. Tuesdays session was 5 x 200m to get legs turning over again and then 5 x 800m. I wasn’t far off what I had been doing earlier in the summer, despite blustery conditions. Always good to start a new block and already be knocking on the door. My hope is to be in sub 36 shape for the Abbey Dash in October. My splits for the session were: 37.9, 39.3, 39.2, 38.0, 39.0, 2:41.2, 2:42.9, 2:42.1, 2:40.0, 2:42.6
Wednesday was a solo 14K as Molly is back at 6th form, just a nice midweek run before a very traumatic trip to the dentist which means the past week has been a bit of a mare as sleeps been disrupted and I’ve been having to manage the pain levels. Thursday wasn’t too bad so managed to get a fartlek session done. 4K warm up then 18 x 1 min hard, 1 min steady. In the end I covered a solid 16K for a Thursday. Friday was the easy afternoon 5K with Molly.
Saturday was our first parkrun for a while and was a time trial to gauge our current fitness/form levels. I had a dicky belly before hand and think that was down to the meds. However, I still had a goal in mind and it was to run faster then my last parkrun where I just scrapped under 18 minutes. For a change we had the wind in the first 1500m as its a straight line (usually it’s opposite way) I set off and just focused on my own pace. Had a good start hitting 3:30 for first two km. Then the rough section as we leave to nice tarmac and have to dodge some big pot holes then it’s the tight turn around the cone and we head back, this was also back into head wind till we hit the tarmac again. I always lose time on the turn, but I made a point of chasing two runners in front and clawed back pace hitting 3:35 for the 3rd km split. Pace for first part of the 4th km was slow due to still running into the wind soon as I turned out of it my pace picked up but a little frustrated to only clock 3:35 again. However, I was able to push on and tried to catch the guy in 4th place but he was just round out of reach as I crossed the line in 5th place in 17:38. Only 1s off my season best here this year. I hope to go back again later in the year and beat my PB there, weather permitting.
Sunday was another long run of 30K, I did 14K solo and then 16K with Molly and it feels good to know I can handle 30K now like it’s normal, yet in early June the thought of doing 30K filled me with dread. I have two more big mileage weeks, leading me into the end of September, then it’s a taper into Leeds Abbey Dash and then will start to look at my winter plans, my main aim is to get into the Brass Monkey HM in January to have a crack at sub 80 min HM again, if not will look at Inskip HM instead. Depending on that depends on my November and December race plans. Be nice to get a 5 mile and 10 mile race in before the years out.
Overview look of my training for the past 26 weeks:
Training Diary
| WK | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|
| 26 | 10K – 61:15 | 5 x 200m / 5 x 800m | 14K – 74:12 | Fartlek – 71:24 | 5K – 27:01 | parkrun | 30K 2:34:56 | 96 |
| 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 |
