This week my training took a big leap forward, both in volume and intensity. I added a few miles to my runs here and there, returned to the track for a 8 x 800m session (with 200m recoveries) and trained five out of seven days.
I also returned to the parkrun for the first time since March. I have always been a bit hit and miss turning up to the parkrun. This is mainly due to the combination of regular club races (cross-country, road relays, etc) and the difficulty I have dragging myself out of bed and thus missing a rare opportunity for a lie-in (particularly in the depths of winter)
I also returned to the parkrun for the first time since March. I have always been a bit hit and miss turning up to the parkrun. This is mainly due to the combination of regular club races (cross-country, road relays, etc) and the difficulty I have dragging myself out of bed and thus missing a rare opportunity for a lie-in (particularly in the depths of winter)
Despite running my first in 2010, I have only managed 21 parkruns. I normally run the Sunderland course, which is a tough course as it starts/finishes up a steep hill. This week I managed 3rd place and a time of 18:28, which is 11s slower than my best parkrun and 29s slower than my 5k pb. However, after a hard week of training and being in the midst of building up to my peak again, I was more than pleased.
My Sunday long run was 17 miles, a jump of few miles from my last long run, but well short of the 30 miles I peaked at before the ultra in June. I have decided to introduce some harder miles into my long runs, instead of the long slow plod I have largely done in the past. This time I did miles 6, 8, 10 and 12 harder (around 6:30 pace). I will be looking to build this over the next few weeks, in order to get myself used to running at that pace for long periods, with the marathon in November in mind.
In total I managed 54 miles this week, which is a considerable jump from the 39 of last week. The general ‘rule’ is to add no more than 10% per week, but I was running 70+ per week in June so I feel I can return to this at a quicker rate.
My Sunday long run was 17 miles, a jump of few miles from my last long run, but well short of the 30 miles I peaked at before the ultra in June. I have decided to introduce some harder miles into my long runs, instead of the long slow plod I have largely done in the past. This time I did miles 6, 8, 10 and 12 harder (around 6:30 pace). I will be looking to build this over the next few weeks, in order to get myself used to running at that pace for long periods, with the marathon in November in mind.
In total I managed 54 miles this week, which is a considerable jump from the 39 of last week. The general ‘rule’ is to add no more than 10% per week, but I was running 70+ per week in June so I feel I can return to this at a quicker rate.
With the stunning opening ceremony and no doubt inspired performances by the home athletes, it will be interesting to see over the coming weeks whether the Olympics has a positive effect on participation in running from the general public. It could have been down to the improving weather, but I have certainly noticed a spike in the number of runners I have seen whilst out and about recently. I cannot adequately articulate the positive effect running regularly has had on my life – I hope many more people catch the bug!