Back on track, I’m looking to do back to back 80 mile weeks. Training as follow:
Week 7 – 82.2 mi (10h 50m)
- Monday –
- AM: Easy 4 mi
- PM: Easy 10 mi
- Tuesday –
- AM: Easy 5 mi
- PM: Easy 7.7 mi
- Wednesday – PM: 12 (1.5 mi warm up + 10 mile race + 0.5 mi cool down)
- Thursday – PM: 10.2 mi (4.2 mi warm up + 4.7 mi hill training + 1.3 mi cool down)
- Friday -PM: Easy 12.2 mi
- Saturday – PM: 16 mi LSR (3 mile warm up + 4 x convoluted loops of East park getting faster each loop + 3 mile cool down)
- Sunday – PM: Easy 5 mi recovery
Week 7 saw the start of my two highest mileage weeks before I begin the taper. The start of the week was all about easy mileage with one eye on Wednesday’s race.
Talking of Wednesday it turned out to be a epic day which you can read about in my Otley 10 race report, to summarise I’m still chasing a 10 mile PB but happy with the race and experience despite traffic and a 18 hour day.
On Thursday for some reason I thought it would be a good idea to do my clubs hill training, probably because I’m not normally in Hull on a Thursday for the club’s session and because my wife was doing hills. Anyway I surprised myself by setting one of my best time for the first 15 minutes completing 9 reps in 14:35 – the really fast lads can do 10 therefore it gives me confidence that one day I might be able to crack 10 in 15 minutes. For the full session I covered 4.7 miles inside 25 minutes which isn’t too shabby even if I do say so myself.
The next key session was Saturday afternoons progressive LSR, after a short warm up, I did loops of our local park getting progressively faster for each loop and even doing a 6:20 mi at one point before a good cool down. The timing of the run and the loops wasn’t by chance but to replicate the 2.30pm start for my half marathon at Milton Keynes consisting of 3 and half loops of a park.
All in all a good week, another couple of them and I’ll be very happy with my form going into the race.