1 month to go! Just 4 weeks until marathon day. This third month has absolutely flown by- I feel like I say that on every update though. The weekly mileage has been bigger of late, and for the first time in the whole plan I’ve felt really tired (could also be something to do with training while I had a head cold…).
In Week 9 the Tuesday speed sessions turned into strength sessions. These are still interval based, but they are much longer repeats and done a bit slower than the speed sessions were. The first session was 6 x 1 mile with 400m recovery jogs. The Tuesday interval session now is 10-11 miles each week which was a big jump from the 6-8 mile speed sessions. I am still really enjoying these sessions though. I was starting to get a few niggles this week and had to invest in some new Adidas ultra boost trainers, as mine had a lot of mileage on them. This week was also the first 16 mile long run (I had done a 15 miler two weeks before) which is as far as the distance goes in this plan, I did a parkrun sandwich with a few miles either side of Southwark parkrun which finally was my 50th parkrun.
Week 10 saw the tempo runs jump up to 9 miles of tempo from 8 the previous few weeks with a mile warm up and cool down, so this now means I’m doing three double figure runs each week, two of which are quality sessions. I had no problem hitting the required pace for this run, it was only an increase of 1 extra mile at tempo, and it stays at this distance for the next 3 weeks. I got my period this week which usually means I have to miss some training, but I actually managed my runs quite well around the pain so got all my sessions in. I’m trying to do the long runs on feel (ie. what I think 9.38 pace feels like) but I mostly find myself going way too fast so having to slow down, especially if I include a parkrun. I’ve been doing a lot of my easy paced runs with my other half, who has been doing a lot of running this summer, he’s been joining me on 5-8 mile runs which I am so impressed with, and he’s even gone on and run further without me up to 13 miles now, which is awesome, it’s really nice having a training buddy, especially on those days where my legs are tired.
Week 11 was a big mileage week, its the second highest in the plan after peak week next week. My ITB started to really flare up this week, and I had a little bit of pain during my speed session (3 x 2 miles with 800m recovery) which reminded me I really needed to focus on my rolling and stretching routine (I had been slacking as I went to see Harry Potter and the Cursed Child and went to the athletics twice so my evening routine was out the window!). I started to come down with a sore throat on Thursday, but I managed to get my tempo 9 miles in, hoping it would go away. I just about managed to stay on top of the cold, and it didn’t develop into anything really, just a bit of a stuffed up head and blocked nose to add to the sore throat, it went very quickly too so I managed not to miss any training, I have been very tired during and after the illness though, probably my body fighting it off. This week was another 16 mile run, I didn’t do this as parkrun sandwich this week as I was out on Saturday so this was a Sunday run.
On the Saturday we went to the NDW and walked down and back up Box Hill, so my legs were pretty fatigued and as I was still getting over the cold, I was really happy to hit the required pace and get the miles in on the Sunday long run. I felt absolutely shattered at the end of it though, I really had nothing left, which is not reassuring when you have to run an extra 10 miles on race day, but I think it was a combo of fatigue, illness and heat.
Week 12 had a slight drop in mileage, but still some really tough sessions. The Tuesday strength session was 2 x 3 miles with 1 mile recovery, totaling up to another 11 miles in the bank, and I did another tough 11 miles with a tempo 9 miler on Thursday. I’ve still been feeling tired this week as I recover from the head cold, but hopefully I’ll be back to normal soon. It’s easy to underestimate the time it takes your body to recover from things, and what an impact it can have on your running while your body is busy fighting stuff off, so I’m trying to be kind to it (outside of doing loads of miles of course!).
I’ve managed to get to the gym for my usual 3 strength sessions a week, though I’ve been slacking on the yoga with only one class this month- oops! Next week is peak week, and then the countdown to race day really is on.
Week 9: 55 miles
Week 10: 50 miles
Week 11: 57 miles
Week 12: 51 miles