On Sunday I extended my long run to 17 miles, basically running from DRI to Thorne and back.  I was pleased to be joined by Chris Ward on a freezing cold morning.

We planned to run a couple of miles easy, then picking up the pace for a few miles, then dropping it back down a bit, then picking it up again.  The last 2 miles to be a cool down.  It was not really obvious until we turned around at 8.5 miles that the wind had been behind us for the first half, and then it started to snow.  But we fought the wind and hit some quick miles.

The warm up and cool down were around 7:15’s and the rest of the run were sub 7’s, with the fastest miles being 13 (6:31) – 152bpm, 14 (6:28) – 157bpm and 15 (6:07) – 163bpm.  The average pace for the 17 miles was 6:52 min miles and it all felt good, working together.

Unfortunately this run knocked my energy levels quite hard, I was tired on Monday and did a short recovery run.  I decided to have a rest day on Tuesday so helped out at Doncaster AC doing administration for our 50 beginner runners, and then coaching the track session.  Long runs at pace always tire me out during marathon training, even if the run felt easy which it did.

Wednesday woke up feeling tired, but improved as the day progressed, which was a good job as I had the 3000m to run at Barnsley AC in the evening.  A quick warm up and joined the runners at the start.  12 runners went in my heat including training partner Andrew Forsyth and some good friends from the local running community.  It was quite breezy so I think this probably impacted on my time, but not the place.  I finished with a PB on an outdoor track with a time of 10:26.  This is my 3rd year of running the 3000m and my 3rd consecutive year of PB’s.  I am not counting my indoor time.  As its so early in the year, my power of 10 ranking, ranks me as 10th V40 in the UK.  However the runners in positions 1 – 9 all ran indoors so I am ranked 1st V40 3000m outdoors man in the UK for a day or 2 lol.

Laps were 1:19, 1:21, 1:23, 1:25, 1:27, 1:24, 1:24 and 37 for the last 200.  I will do better.  Many thanks to the volunteers at Barnsley.

I then watched the 2nd heat and Rose ran in the 3rd heat.  lots more track racing for me this year, 800m, 1500m, 3000m, 5000m and 10000m.

Thursday and feeling good, did admin for our amazing beginner runners (and read some brilliant feedback for our LiRF’s).  Then did meet and greet for some new runners who ran with us for the first time (and they all enjoyed it).  Then led group 1, averaging 6:24 minute miles (a steady 1st mile 7:21 and a storming last mile 5:39).  Some of the group gave assistance to an injured cyclist who had been hit by a car, hopefully he was ok, he had pain in his leg and went in an ambulance.

Friday and feeling ok, easy run to the bank.

Timekeeping tomorrow at parkrun.  Might take my camera.

Never seen this video before – combined my 2 favourite pastimes together, running and drum and bass.

The only time I push myself to run at this pace is either at interval training (once a week) or in races.  I would burn out if I regularly ran at this pace.  I ran 5:55 pace for 13.1 miles today and based on P&D Advanced Marathoning book, my Lactate-threshold pace is between 5:45 and 5:55 (although I need to lose a couple of kg for the faster end)

Todays race was to see how I am physically and to set a realistic target for London and to set my pace bands for the coming months.  I had already estimated my pace bands before Christmas and I am pleased to say they are spot on.

I was a minute faster last year in the same race, but I was also 2kg lighter.  Some people estimate that for each kg lost, you might run 2 seconds a mile quicker so I am going to happily take that and assume the Christmas excess slowed me down about a minute 🙂  My chip time was 1:17:31 which is my second fastest half marathon to date, I also broke my PB’s for 5 miles and 10 miles as they officially stand.  My HR was 5 BPM lower this year compared to last year so I see that as a big positive.  I also had a good group to run with last year, not so much this year.  I was pleased to feel no injuries or niggles at all, given I have upped the mileage and done lots of races this is good.  I took 1 gel at the start today and had a sip at the 3 water stations.

My target time for London is between 2:40:00 and 2:45:00 and to achieve this my training pace bands will be:

I will do a lot of races to keep me race fit and sharp on the road to London, races less than 10 miles I will race flat out.  Longer races will be at target marathon pace if the terrain allows.

Excluding Snowdonia which I did not take seriously, my marathon track record follows, my PB’s will end soon over the marathon distance but hoping for another good shot at it this year:

Today was also a good opportunity to test my running shoes, I am fairly shore I will run London in the Mizuno Wave Rider, they were great today.

I have written loads of training plans for my club mates at Doncaster AC, based on the P&D Advanced Marathoning book, get a copy from amazon.

I completed Run Every Day December for the 1st time, having attempted it a few times before but never got past about 20 days consecutive running.  I managed about 40 days this time which gave me a good base for coming in to London Training, including a 50 mile week over Christmas.

I am carrying a slight bit of extra weight but feeling pretty good.  I was very pleased with my track session last night of 12 x 400m with 200m walk recovery.  The recovery was long enough to allow me to run approx. 75 second reps.  That was the point of the session, to really push the speed and maintain good form.  I felt good running at 5 minute miles, just got to do it for a bit longer than 400m lol.  I really need some track spikes.

I finished the year V40 ranked 10th in the 3000mi, 87th 5000m, 113 for 10 mile, 148 for half marathon, 47th for 20 Mile and 138th for Marathon.  Not bad for a self coached club runner.  Hopeful for more to come in 2018, got a half marathon, marathon, 10k and 10 mile race entered (and a few others).

We start our Wednesday track speed, technique and strength sessions next week which should help.

4 races are missing from the below list (which is my power of 10 profile) – Thunder Run, 200 mile ultra, Boxing day at Braithwell and NYE run at Oxspring.  Probably 4 of my best (well London and Brass Monkey were the best) races.

Link to littlejoerunners blog