Block 1 – Week 4
Last week was a huge disappointment. No lack of effort or intention, just ill health and business travel conspiring against my running schedule. This kind of thing happens and you just have to put it behind you and move on.
This week’s target is 60 miles and, as ever 25% of the weekly mileage needs to be in the form of Sunday’s long run. So today, I psyched myself up for a fifteen miler – albeit at a very comfortable pace. The weather was lovely. A chill in the air (enough to wear gloves and the gimlet) but bright with an occasional appearance from the sun.
This is the penultimate week of 100% slow running and it will be great to add some quality sessions (hills, tempo and fartlek) to the mix the week after next. Tomorrow I’ll download, complete and send my entry for the Brass Monkey 1/2 Marathon in January. That’ll be a good incentive.
Key: E=Easy Pace | F=Fartlek | H=Hills | I=Intervals | L=Long Run | M=Marathon Pace | T=Tempo Pace
| BLOCK 1 | WEEK 4 | Morning | Lunchtime | Evening |
| Sunday | L 15.0 miles | ||
| Monday | E 4.0 miles | E 6.5 miles | |
| Tuesday | E 3.0 miles | E 3.0 miles | |
| Wednesday | E 4.0 miles | E 6.5 miles | |
| Thursday | E 3.0 miles | L 11.0 miles | |
| Friday | |||
| Saturday | H 6.0 miles |
Sunday
Feeling pretty shattered as I type this, but good tired. Like I could fall into a deep and peaceful sleep. The kind of tired where I know I’ll crash tonight the moment my head hits the pillow. Today’s run was very rewarding although I’m still finding it hard not to step up the pace.
I keep reminding myself of the bucket being filled from a dripping tap and trying to remember that patience and lots of easy miles will win out in the end. Only two weeks to go and then I can start to add some blasts to my weekly running schedule. I did run today’s long run a little too fast, pushing the heart rate a couple of beats into marathon pace. Not good.
Garmin Connect Log
15.4m | 2:28:03 | 9:35 | 156bpm | Marathon Pace
Monday
Another beautiful day for running. Nice chill in the air and plenty of sunshine. Managed to keep the heart rate to exactly the right BPM. Great to be alive!
Garmin Connect Log
4m | 36:42 | 9:15 | 153bpm | Easy Pace
Friday
Pretty disappointed that this has been another poor week for running – though a good one for music. Just feels sometimes like there simply aren’t enough hours in the day or days in the week.
I guess I need a reality check with a family, full time job and music to be made. 60 miles might be a little ambitious (and probably unnecessary given my goals). Time to re-think?
Garmin Connect Log
4m | 37:21 | 9:21 | 162bpm | Marathon Pace
Block 1 Week 4: Data
Activity Count: 3 Runs
Total Distance: 23.4 miles
Total Time: 3:42:07
Elevation Gain:1,855 ft
Average Pace: 9:29
Average Running Time: 1:14:02
Average Heart Rate: 157bpm
Calories: 3,067