- still being cautious regarding my hamstring,
- the cold weather, and
- just couldn't be bothered
meant that I missed Monday's quick run, taking it as rest day. Week 19 on the chart should have been as high as weeks 17 and 21...
To compensate I ran a little further and a little faster on Tuesday. By Wednesday everything was back on track. The hamstring is ok - but I can still feel it in the background - but I am aware from past experience that this close to the big day any niggles are as likely to be psychological as physical.
This week's longer runs were a combination of 10 miles at predicted marathon pace on Friday and then 20.5 miles at an easy pace on Saturday. This long run went well in the end - although didn't feel too good at the half way point - but then you're trying to get the previous day's run out of the system. In the end the quickest three miles were the last three - all done at around marathon pace. My final 20 mile run will be in a couple of weeks and I will try to cover the final 5 miles at marathon pace.
In total last week consisted of 4 runs, with a total mileage of just under 42 miles. That's a total of 99 for the month and 398 for the year so far.
This coming week is another slightly easier week with 'only' 34 miles scheduled and a long run of 12 miles.
Another thing I was pleased to discover this week is that I have mis-calculated my faster / quick pace for interval or tempo sessions - I have been running too fast - which might be why my hamstring was complaining. I had based my times on my quickest 10 km race pace - I should have been using my predicted marathon pace. So, for example, I was running my 1 mile intervals in sub 6:45 but I should actually have been going at 7:23. Also my tempo pace was too quick at 7:00 (which I never managed to achieve anyway - I think the quickest pace I managed was 7:09 and that was probably downhill with a tailwind). Instead I should be looking at something much closer to a whole minute slower.
This week's running needs to get underway in less than an hour with a 6 mile run with the middle 4 miles run in 30-31 minutes. At least the sun is trying to shine. And I think it is about time I started using the shoes that I'm actually going to use on the day. My current shoes have done 458 miles since December and are therefore about half-way to retirement.
I'm running the marathon for Christian Aid and you can sponsor me at www.virginmoneygiving.com/keithtarring
