That's better

Hospital visiting have put paid to runs last 3 days, but a free morning so long run time.

After last weeks shambles I aimed to run 2 hours after getting up, had my porridge and maple syrup on waking and plenty to drink. Had fluid stratergy for the run so off I toddled.

Plan was MP+28sec - I did MP +25sec for the 24km run.

I ran with the little man on my watch, and resolved to not get too far ahead, the aim was to run with him not race against him.

Felt pretty good all the way around, usual aching limbs and evolving stiffness towards the end, but please with that.

Not so warm today but pretty blowy and showery. I ran back road to Bolton Abbey and down beyond Cavendish.

HR stuck in zone 2 all way around.

Next week I'll be doing 27km so will need to start to think about on run nutrition as well.

I've just put some dates on my programme and realised I started a week late. I'll probably have to remove a week, but need to watch I get the v long runs in. It may get tricky around holiday time late Aug and GNR time but I think I have a plan (just depends on what I can churn out in CA.

Tempo run on Sunday and then another week ticked off

Speedy Efforts

A bit cooler

1200, 1000, 800, 600, 400 with warm up and cool down and jog recovery 200m

descending efforts are more forgiving

Just had some bad news about a good friend as I was writing this up, odd how the best things and worst things in life sit next to each other

Feeling hot hot hot

Sat am and a window to do my long run

Plan was MP +19sec per km

Did MP +18sec

But that isn't the whole story, a combination of some MP -20sec km early on, temp pushing above 24C, no breakfast and no drinks when out meant a bit of a dip to finish with.

I reckon when marathon running the half way point is mentally about 19-20miles and then the race starts - if that's true I ran a crap "race" today.

So next week - run with the little man on the watch and not ahead of him - at least in the first 2/3

Get up a little earlier and have porridge

Plan to have on run fluid and a little sugar

Can't plan for the weather - if it's hot I need to just get over it! and take on more fluid.

The temperature thing is a niggle for me, I really struggle sometimes in the heat (though today there were a few other schoolboy errors). I've just put my long runs alongside the calender and I've a long run in Death Valley California in late August - perhaps I'll move my runs round that week!

Temp Running

Session 2 week 1

3km pootle, 3km short tempo pace followed by 3km pootle.

The tables said to run at 4:23/km did 4:20/km

HR zone 3 first tempo k, zone 4 second and zone 5 final one, so the tables are probably about right - weird if you ask me!

Dry and sunny first tempo k, cloudy 2nd tempo k, tipping it down 3rd tempo k - wierd if you ask me!

Tour of north east england tomorrow to pick my mum in Durham, say happy birthday to my sister in Newcastle seek out my bro in north yorkshire somewhere and arrive home with only one of them tomorrow night - so perhaps no running and that'll set me up nicely for long run Friday early :-)

July Goals

So the plan is to stick to the programme

Weekly then

That's one effort session pace all in the tables, so no messing around boy

One Tempo session, the programme gives 3 levels of tempo intensity depending on length of effort again in the tables

One long run - the plan this month is 21K and MP +19sec, 24K, 27K and 32 K (at MP + 39sec).

I'll run/bike easy one or two other days.

No messing then

Mara Training Starts Today

A week off work, so no excuses for not nailing this first week.

I'm using Furman Institute Marathon Plan which will be 3 proper sessions - usually intervals, tempo and long run - with fairly clear pace instructions. The plan suggests some cross training/real slow recovery on top of this. Being realistic I see the proper sessions as obligatory, the cross training/slow recovery as ideal but optional twice a week. If I get down to Harriers I'll probably run slower than otherwise and call that a recovery.

Anyway today

20min warm up

3x1mile at 6:50 pace with recovery

10 warm down

Done

The Month that was

Lost my way a bit this month
I did run but didnt' really train, and lost the blogging routine - which is part about accountability as well.

Did some racing which I'm not sure works for me when I'm training

Did do some early morning sessions

Did eat better

Did do some good sessions but...

Did enjoy myself - and this is important

I conciously backed off a bit as I know how hard I can find the marathon programme which for me starts today - so now nowhere to hide.

I'll blog today's run then later this week put down my July plan.