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Overall last week was a bit off target training wise. The motivation wasn’t quite there and the focus was elsewhere in my private life but I ended well at Wallington Hall with a good performance, in the top 70 of >500 so that has galvanised some confidence and put a spring back in my step.
Going into week 5 I’m looking to re focus and I have one eye on a little time trial at the weekend if conditions suit.
Plan – 45mins recovery
As always seems to be the case on a Monday I went out full of running and bagged 6.4 miles in 45mins averaging 157bpm.
These runs are still hovering around the 7min mile mark and feel like they are energizing rather than tiring which is the purpose here. Pace isn’t really important, sticking to my recovery zone is.
Plan – 45mins threshold
Got out late for this run but felt absolutely full of running. I had one eye on the Norman Woodcock 5 miler at the weekend but as I started ticking off the miles on this run I started to become aware that I might be on for a PB on this training threshold!
Kept on strong and went through 5 miles in 30.45ish which is a pb versus the 31.16 I did in 2012. All in all very happy and only averaging 168-9 bpm.
Plan – 45mins threshold
The weather was very cold so decided to move this indoors to the gym treadmill. I’ve always liked the idea of treadmill running and if it’s good enough for Jack Daniels its good enough for me. The reality in the past though has been that I’ve never really enjoyed it.
It’s been a while and actually I did enjoy this session. I started steady and then put the machine to 15kph and kept banging out the miles. I was tracking pace on my Garmin foot pod which was recording average 6.08 miles and therefore faster than the treadmill speed. Heart Rate got up to a max of 178 although averaged 171. Ran slightly further than yesterday’s 45min threshold, was soaked in sweat and generally felt ace. Things definitely coming together strength wise.
Plan – rest
Plan – 30mins recovery
Just nice and steady and nothing to report really.
Plan – 30mins tempo
Having effectively PB’d over 5 miles in training on Tuesday I lost interest in the Norman Woodcock and my mind was made up that I wanted to try a 5k. My coach agreed so got down to Newcastle Parkrun. The only concern was the frost on the ground. Indeed it was hard to get full purchase with the footing but I set off strongly in a group of maybe 4 behind a runaway leader.
Went through the first mile in 5.44ish. Wasn’t aware of the split but felt we weren’t running hard enough so I pushed on into clear second. First place was away so felt I could give a good go for second.
Second mile was done in 5.35. I was aware of one runner right on my heels but still felt like I was pushing on strong. Pace dropped off beginning of third mile which is normal but picked up again before being taken into 3rd a little way past 4km. I was also aware another runner was sniffing around as well. This was all good as I needed the incentive to keep pushing. I settled into 3rd and waited for a chance to go again. About 600m from home I pushed back into second before fading slightly back into third. Again about 250m from home I put it on the line, got a nose in front but didn’t fully commit. The other guy seemed to picked it up without full effort and I didn’t try again for an all out sprint. Still from 3 miles to home I averaged 4.50/mile so a strong finish.
With that I was able to hold onto 3rd and crossed the line in 17.44. Strava is reporting 17.27 for 5k and 5.37/mile average pace overall.
I had planned to average 5.38/mile based on my recent threshold pace of 6.08/mile on the treadmill and it’s incredible how accurate the Jack Daniels VDOT training tables are.
A great result and line in the sand and it’s still early days in my continued progressive training with Dave as coach. Really happy.
Plan – 60mins recovery
Was feeling a bit tired and not too keen in the morning so left it til later in the day. Was quite chilly and windy.
Deliberately kept it sensible although turned into a bit of a battle against the elements in the second half up hill into the wind. Just over 8.4 miles in the hour.
Running – 36.6 miles
Cycling – zero
Very happy with how this week has gone and moving strongly in the right direction towards my big goal of sub 17 for 5k.
I think this is my highest mileage week and also the quickest in terms of average training pace as well.
All eyes now on the North Eastern counties cross country championships next week. I’m not going to lie, this is going to be a really tough one and more than anything I just want to give it my best shot.