I registered for the half-marathon on 12/9. It seemed like a gamble at the time, when I’d only done four times over 10k over the previous month (none for the previous 18 years…), the longest being a 13.4km run at the end of August at a leisurely 5’43/km pace. But I was getting faster. However, this was while uncertain about a sore back that appeared just before that 13k run that seemed to make it worse. But yeah, I decided on that because I’d just beaten my record twice over my usual 3.8km regular course, and had just done a 5km at over 5min/km and was getting near that on 10km. I was running out of targets, but I was far from imagining what I could do a few months later though. By the end of September, I managed the 10km at just over 5min/km, and by the end of October, before starting the ‘real’ training, I’d managed the half-marathon distance, but I’ve already related that in one of the Sports blog pages.
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A little note on the various types of sessions (apart from specific details mentioned in the main part):
-All the Hill Repeats/Magic Mile/Speed Repeats/Goal Pace Repeats were preceded by a 5 minute warm up (walk or run, I generally started with a bit of it in walk), 4 times ‘cadence drills’ (30s at higher cadence followed by 30s recovery walk) and 4 times ‘acceleration-glider drills’ (30s with acceleration/deceleration from/to walking pace), and followed by a 5 minutes ‘cool down’ (symmetrical to the warm-up). These are included in the workouts/data, but what I mean is they were not part of the core of the exercice. This goes some way to explaining the disparity in data between sessions (depending how I did the warm up/cool down in terms of speed and including or not walks), and also why the ‘average’ speed in ‘speed repeats’ for instance, actually appears slower than in long easy runs (though really that bit is mostly about the recovery intervals as explained below).
-Easy Long Runs (define ‘Easy’, I think I never did ‘easy’ as envisaged by the coach, but the idea for me was just a pace I feel comfortable-ish in) were only preceded by 5 min warm up and 5 min cool down, but that means when you do a ’24k’ long easy run you basically end up doing a little over 25k. That’s how the 20 something km one became a first (well second really) half-marathon indication time for me.
-Speed Repeats and Goal Pace Repeats are the same exercice (well, near the end there were a couple of sessions called GPR but that were in fact a mix of Magic Mile and the usual GPR, so that confused me the first time), but at a different speed, one’s forced, the other’s at the alleged target race pace. I tried to modulate accordingly but as you will see, I was always faster, and at the end I always wanted to to the last heat pretty fast, even for race repeats, especially as the speed repeats stopped a month before the race. Anyway, so these consisted in series of 800m runs separated by 3 min recovery walks (that’s more than enough time).
-Hill repeats were series of 15s uphill sprint (or fast run anyway, that turned into sprints only in the last sessions), one minute recovery, 15s downhill sprint, and then same again (so the recovery walk between the down and the next up was variable, I did anything from straight away to 30s). In the park, I always used the same section. In Nozay, as it was part of a big dip, I sometimes used one way, sometimes the other.
-I only had two running locations: around work in Nozay, essentially a 3.8km lap on pavement, with a big up and down near the start. And the park in Sceaux (mostly labelled ‘Antony’ on the data as my starting point is in that town) where I more or less used always the same loop (about 3km) around the grand canal (except the ‘hill repeats’ bit), with a little uphill and downhill at start/end (outside the loop), though sometimes including the little up/downhill bit at the far end in the loop. This was essentially a flat course. Exceptions (though I think it happened only once during official training and very early on, on a rainy day on a pretty long run) was when the park was shut because of adverse weather. In that case I managed to run AROUND the park, so completely on concrete with a lot more uphill/downhill bits, there’s one huge uphill drag in particular. Weather varied obviously, training in winter is not ideal, but I was lucky there was no snowed in sections and barely any ice for any of the sessions.
– a lot of the time, I added an extra run, whether in Sceaux or Nozay, either simply to get back to my starting point (changing room or car), or because I felt it was too short a training session without it. The speed on these would be variable, but they are not recorded in the data below (I generally mention them in the text, but they’re not in the screen captures).
Anyway, here’s how it all went, counting down the weeks.
Week 18: 30/10 – 5/11
M: core strength exercices but some I feel I can’t do so not a big session.
T: core strength similar-ish + urban soccer. Bit of back pain, knee alert at some point on extension.
W: Benchmark Run without pusing + 6.7km (includes BR)+rest+extra 1.7k back pain at night and then on the left weirdly this time contrary to a few weeks ago. Knee felt a bit painful, shin too but very light, felt groin at the start then ok, risk of blister due to….blister plaster, it’s silly.
T: uphill runs a little botched as hard to follow + nearly 5k not very fast but did a lot of ups and down so yeah ok a little tiring. Back was not great to start with but didn’t worsen in fact possibly improved after run. Just a very very minute back of knee/thigh soreness.
F: rest, only core exercices but that will be nearly everyday now so wont always mention. Gig, great fun regretfully no alcohol back hurt a bit at the end after pogo but fine after a night’s sleep.
S: park shut, rain, gentle run according to training plan, but wasn’t really gentle, I don’t do gentle much when running, slow though but that shit weather and park shut meant running AROUND the park, so ups and downs so more tiring. But effort was decent, night wasn’t great but I felt OK. No pain at all so good, maybe a little strain back left of knee/thigh again. Didn’t do full sprint after warm down as felt groin on first stride so didn’t insist, calves felt a bit fragile due to weather but didn’t cramp. Ah yes 11.26km, that’s two laps. 4 pints in the evening not ideal.
S: rest
(sorry as for some of the data, as there is no autofit of the picture, I will have to mostly include full screen captures which will not be that great)
Week 17: 6/11 – 12/11
M: rest+great physical gig
T: football 5.5km effort, gig with one beer again not a great night after.
W: didnt feel good but once warmed up fine. 5x800m race pace (or above…) plus drills. Felt fine but felt the groin a bit last three so maybe something to watch when forcing pace.
T: Drills+fast mile (not record but not far I reckon, need to check but wasnt quite the aim) + slow down (extra 3.3km but some of it is the planned slow down), felt groin a little at the start but it didn’t get worse with mile and final acceleration ok so fitness fine, back of left thigh ever so slightly tight but not major. Second day I wake up tight and stressed so felt delaying run to 11am was fine, rain at the end.
F: indoor footie (4.5km) intense runs up and downs the pitch, sprints, felt fitter than ever slight groin incomfort at the start but no big pain, some joints a bit stiff, no back pain so good.
S: warm up plus 8km plus cool down, so above 11km, really small pain inside lower leg near ankle from indoor footie (same as post match), little groin strain so that one is not really disappearing but back now seems fine. Maybe indoor footie took its toll though as I didn’t feel much energy and was overall slower than the half marathon 3 weeks ago. Not feeling dead after though so ok. Perhaps I should try the run walk run as scheduled rather than just run but I feel a proper run is needed every week. Oh well. Also that’s despite what felt like a better night so a bit off but sure I used a lot of energy at footie yesterday, two home-made Dark’n’Stormies in the evening.
S: rest, just a slow walk in the rain plus obviously the usual exercices.
Week 16: 13/11 – 19/11
M: warm up, drills + 5×800 at work not in Sceaux so more taxing one as it had up/down. No pains at all maybe slight groin at some point but heart strain some time after, not sure if nutrition problem. Went above 180bpm it seems I might need to ease off a bit. Footie tomorrow and hill drills on Wednesday and maybe also do the Thursday long run truly leisurely then…
T: not great. Decent calmer night, two in a row really but on arrival at work, arthritis felt more painful (the prolonged wet weather?) then adductor pain at football. So I stopped 20 min before end. I stopped as I needed recovery, rather than such intensive repeated efforts but see how this develops.
W: night was good said the tool though it felt less good. Tense and nervous but went for the run ok and zero pain during the run so adductor maybe OK for straight. But breathing not great hours after once more, though not as bad as last few times. Up down hill not too harsh though I did those fast. Slightly tight behind thigh but not too much, more annoyingly feel the left groin a bit….
T: slight right groin at start but nothing serious. Weather most likely affecting arthritis because my right toe is worse though bearable. So, warm up + 14.6k+cool down. In horrible conditions, lots of rain and track muddy and soaked. Sadly started to feel the left adductor again after about 10k. Think I managed to not slow down much but let’s check the data. Yep, a look at the data suggests no drop in pace at all, barely a little and very momentary drop in cadence. Was doing a touch faster than when I did the half marathon distance in October, but I felt not very comfortable, whether it’s just the weather ot not. Slightly worried about adductor again and what to do next week. Defo will not play footie on Tuesday though.
Might hold off everything for a week as I’m kind of ahead of schedule anyway? Might be wise. Also think I did weaken a bit and earlier than on 21/10 not just the groin and adductor. Had an energy gel plus a couple of gulps of water at bout 9km but not sure if it made any difference at all. Some sharp pain in the right knee later.
F: surprisingly bad night (stress for tonight or after effect of long run?) left adductor, still painful tomorrow could be a catastrophe at 5 a side. Right knee a little thing.
3 1/2 pints twice more than I’d bargained for, kept reasonable-ish but we shall see tomorrow. Great evening with great people anyway, so worth it!
S: woke up at 5 not good, I really should only have had two pints for ideal.
5 a side no adductor problem though, bit tense/tight in the left thigh but ok surprisingly.
Far too many drinks after (no idea how many, though switching to rum after beer made sense) but a fantastic day and evening out.
S: rest (well went into town to meet up with a few of the others again, but no drink) and great concert after.
Week 15: 20/11 – 26/11
M: good night’s recovery though not perfect at the end but well enough to run. ‘Magic mile’ training. Best mile time though the coach watch doesn’t say so but then I extended the run to try for that with the other Garmin so the official mile is less good but the actual one maybe better. Also was mostly against the wind, defo not with so I’d say a good performance and I didn’t feel I was struggling. Slightly tight right calf, it felt a bit cold so I didn’t quite do the post jog sprint: I started it and went nah, don’t feel it. Adductor seemed ok, maybe slight sensation at the end but well below pain threshold. I’ll still skip footie tomorrow to stay on the safe side but the fact all three trainings this week are speed is good, weirdly no long run. And the series of 800, they’re above race pace (‘speed repeats’) but thats pretty much what I’ve done so far anyway…I’ve run too fast. So might play footie on Thursday if feeling good enough
T: rest just a walk plus usuals.
W: was meant to train but think I’ll skip. Too tense, good start of night but some weakness with biscuits and nose not feeling great with all the fucking humidity. I’m taking a risk but think I’ll skip it, skip footie tomorrow and do the fast sessions Thursday/Friday , not ideal or great, but we shall see. Nose seemed unblocked with waking up so ok I decided to go after all midday. Good decision, didn’t feel that cold with the sun though I had long sleeves and gloves, maybe not needed. Performance was good, better than expected though it was 6x800m not just 5x as I thought. Went above designed speed so also fairly faster than previous race pace series but then that was the point. May play footie tomorrow we shall see. Defo go slower on Friday though maybe still above target. Recovery was harder after the third (the down/uphill), trouble to breathe felt more lung related than heart, the cold doesnt help. But felt ok after number 4 and 5, less so after 6 but then I had pushed harder at the end. Also the warm down I did fairly fast and with end sprint (pretty sure you’re not supposed to…) so, a little later, recovery harder even three hours or so after, maybe the lack of food though I was better again with the drive home heart went down to 60 or a little less, quickly but then jumped up 70-75 a few times not great. But during effort it was ok didnt even reach 180 surprisingly so no problem there I think. Anyway yeah very happy with that one.
T: rest
F: 6x800m in Sceaux race pace rather than speed. But last one was as fast as speed ones. I tried to stay reasonable but not so easy and slightly show off in the end, but the thing is I felt fit, no pain anywhere so I didnt force really, and in fact felt fitter as the session progressed. Recovery: slight struggle after number 3, but again good at the end. Despite not a great night with nerves. I’ve learnt to uncorrelate but I’m so so tense at the moment whether it’s stress or frustration or exhaustion from training. Today really was a brain/nerves thing, physically, the back is rather fine and groin too, now back of thigh also not too bad so I’m well. Huge unhealthy wekend in Dublin ahead but after the last one here with the footie folks, it looks like my recovery is ok so got to be cateful but I should be fine. It was only speed training today but next week is a 17k run, I need to decide whether to do it on flat in Sceaux (maybe even then push half marathon distance if one includes warm up and cool down) or in Vx with ups and downs, which would defo be less easy but allows to try the other shoes for distance. Tricky decision, anyway for now very happy with todays session.
And bizarrely higher heartrate than two days before. Maybe it’s because it’s slightly colder though likely is more that I had not yet fully recovered.
Four and a half pints in the evening or something in Dublin
S: slow paced but constant drinking, I think 9 pints (Guinness), one Irish Coffee and two rum and cokes. Plus more food. Surprisingly not even hungover the next day no blank either bizarre bit like the weekend before. Happy days! It’s like a 4 pints warm-up the night before is harder and then I cruise ok and stay aware. Great weekend, shame about shit RER back but ok home and happy, back to training tomorrow.
Oh that’s Sunday: rest and no drinking (resisted ordering an Irish coffee) but walked over 20k slow for sure but not effortless.
Week 14: 27/11 – 3/12
M: Sceaux warm-up plus hill repeats (6) plus cool down, well, extended cool down including fast up/downhill (the short one). Slight apprehension on groin but generally ok, only the thigh felt more painful on warm down than on the up/down hill repeats. Think I’ll try to play footie tomorrow ahead of the very long wednesday run which I will attempt at Nozay. Won’t be easy at all but means test of shoes and surface (all pavement there) and up/down on near half-marathon distance (might even make the distance, we shall see). Glad I went when I did, cos rain was still light, only getting worse at the end and weather has been crap since.
T: difficult end of night. Football over 5.5km with longer warm up. Quite intense and draining. Might need to rethink my eating patterns because I am fucked now after intense efforts at work. Decent performance, could still accelerate at the end but a bit taxing. Going to concert after all after nearly putting it off. So yeah OK but stressed for tomorrow’s super long run in the cold. Slight pain inside lower left shin but think it’s tendons and it was there before footie. Bit painful inside the knees first right then left
W: around 19km (17.6 plus warm up and cool down), struggled with heart weirdly felt it from start, got baddish after 10km, energix gel not much difference but coup de fouet yes, though I felt much better than the clock suggests.
Real trouble 11km to 15km though, felt completely limited heartwise. But weirdly I didn’t in fact go high on heart didn’t even reach 170 so bit of a bizarre thing, heart was not feeling ideal after a night of nerves and tense in the end and with rest rate still about 7-8bpm too high, so the limitation felt circumstantial or nerves related rather than physical but I felt I had no margin….not ideal, will need to be better on race day but as training, ok. No major ache though not great: slightly tight behind right thigh and the same strain left inside shin; better now but I put Arnican.
T: rest! Walk was a struggle, I was going slowly but steady, not ridiculously slow and then heart felt shit (every time I say ‘heart feels shit’, it’s not necessarily the heart, still don’t know what it is, a pain in the chest on the left, a feeling of pressure and stress), and I had to slow down nearly to a stop as I felt a bit fucked, monitor suggest that’s when my heart went faster.
F: woke up feeling nervously shredded again, a worrying trend; was out of focus but indoor footie changed it. Played some ok stuff and ran very well also no pain until post footie when left shin hurt in particular. But yeah also heart maybe a little better so hopefully ok ahead of a tough week.
S: rest trip to footie….but catastrophe on the eurostar back with the delays.
S: had 6x800m planned but I think I can skip and keep energy for Monday’s run, last night’s trip means it would be an unnecessary risk, I’m ahead so not a huge deal.
[on re-reading, oh so I DID skip at least one session after all!!!]
Week 13: 4/12 – 10/12
M: fast mile but I faded after 1k so second fastest 800m and 1k but not a good mile as the fade was bad. Then I didn’t carry on much, no extra lap, in Nozay, sure I’m not on top right now so didn’t push but the result was a bit frustrating as I feel I didnt exert myself, had lots of energy left and wasn’t tired. Friday likely to be tougher though, and I was lucky to avoid the rain given the weather for the rest of the day. No pains, right shin slightly maybe, after.
T: rest (psych visit)
W: rest (work)
T: rest (work) but walk in the evening
F:8x800m speed repeats, perfect weather got faster than I thought. Little weakening at number 4 and 6 but 5 and 7 were better and 8 fastest so might have been psychological.
Don’t even feel tired at the end so great session. Defo will do no indoor footie Friday before the race then. Got a feeling I might end up disappointed on the day in the end if not empty enough but we shall see. No pain really, right groin barely and behind right thigh at the end maybe a little tight but it’s felt a lot worse before. Tomorrow pace repeats, six times could be too easy, what’s the point?
Though heart once more not so great a few hours later, bit weird but often the case as I have accepted now.
S: change of plan, looks like recovery is harder. Can’t blame the gig so guess I DID strain too hard in the training as I didn’t have a relaxing night, after a few days of finally getting back to low 40s RHR, I’m back up to 50 and indeed heart seems to be about 10 beats too fast (sure that’s still fairly slow for a normal 50 yo, it’s all relative…). Bit off but yeah heart and brain felt tense at night. Have one day margin and lots of stuff to do so not a big deal, mind. Also 9am and still raining, weather not as good as initially forecast, not sure how it is tomorrow though but yeah.
Today is rain nearly all morning. Tomorrow seems better so fine, will start with a calm bath today, then try to do all my tasks for the day.
S:6x800m ‘race pace’ so I did try slower though not as slow as I was supposed to. Not sure I had fully recovered but really didn’t push and by the last 800m I felt I was improving now warmed up so I did push a bit and got within 2s of the fastest from Friday. Which I’m definitely not supposed to do, so I may be overtraining, it’s probably not good. Didn’t even feel I pushed that hard though. Then extra bit with uphill included and extended sprint post-run, not that fast but longer for sure. No pain at all. Not sure how heart will be now for recovery. Rest of the day will be relaxing, I think. Done all the steps already too, now at record 108 consecutive days over 10k.
Week 12: 11/12 – 17/12
M: Hill repeats. Felt fairly easy but my nights getting tense again not good, need to find a way like last week to relax. Gig in the evening was great but not relaxing.
T: rest, walk deliberately very slow due to a little of the shin ache, copped some rain as a result in the end but ok.
W: 20.9km theoretical but practically half marathon. ‘Easy run’ but I’m pretty much doing competition pace somehow without forcing not sure I can really do more as I’d be burnt too quick?
Great. Progressive heart up, pace up and stayed. One big collapse on the sixth uphill but recovered decently. So at 19.5km though the starting point is dubious which is why I carried on to get the best time.
So 1h48’20. Ridiculous as 1h48 was my March target and I wondered if optimistic. With ups and downs and unpleasant drizzle and rain for the last 5k which threatened the perf.
Didn’t feel like I forced heartwise. Not sure how much I can improve. Target 1h45? Have to see on race day but it’s getting a bit absurd and I’m back in danger of underreaching [I meant setting too easy a target].
Anyway yes nutrition important but not yet sure of all. Had phone in my pocket so race condition. About 10 degrees nice so short sleeves no gloves. Bit of wind mostly against.
1 coup de fouet after 50min. Thought I was taking the energix but not. Then I was Ok all along but I had the pâte de fruit at about 12.5km. Not easy to eat but did it help? Have to try another time with less nutrition and swap those.
Had the red one after about 15km I think. Not sure if it helped. Gulped water with both my mini flask is OK, didn’t impair rhythm. Then when I was feeling suddenly fucked on last uphill at 19.5k, I went for the Energix (this is when I realise I had had the coup de fouet instead of it first). Finished ok, acceleration not much in the end, legs gone close to cramps, not helped by the weather. No blister I ran with the Pegasus so still think I’ll use them for race day, though I’ll probably also have another long try with the Asics as there are still 11 weeks left or so. It’s ridiculous. I’m ready to achieve the target and I still have 11 fucking weeks of practice. I’m lost. Should aim a lot higher but it’s ridiculous. Heart or brain again not so good hours later and nearly 24h to properly get back to mid 40s heart rate. Limbs did ache, near cramps at the end. Tendons a bit sore next day but nothing too bad.
T: rest with slow 4.5km walk.
F: indoor footie after not a good night throat ache and bit blocked nose. But ok took time to get up to speed, wasn’t very good and slightly weak, also tendons aching after, and the left thigh a bit too.
S: bad night though throat is better, nose not so much. Thankfully an easy 6x800m race pace today. I did slightly faster than the plan but less than usual. Not a lot of energy so didn’t have to rein myself in too much. Cool weather so well covered but hands are cold. Either way ok though I was oddly stressed at night. Quiet gig all well even stayed fot extra (coke) drink. Weirdly felt my back at the end of the gig for the first time in maybe a month or more. Just a day after I remarked to myself that this problem seemed properly gone. Nothing major though so fingers crossed.
S: day at footie went well eurostar no trouble really small alert on return departure. Back early enough not a lot of stress and heart rate back down to 42 at night, needed a little more sleep but very good.
Week 11: 18/12 – 24/12
M: felt rested yet slightly unsettled. Cold day, only fast mile but wasn’t fast at all. Gloves not good enough for that cold not sure what pace I needed but mostly running in these tracksuits bottom not good as cord not strong so slipped down and had to keep it up manually after about 100 or 200m (just imagine the scene) so not significant time. By the way yesterday I decided to up my target reasonably by two minutes to 1h46. But yes short run not that fast so didn’t spend much energy. Heart didn’t even go above 150 so barely a run, it’s like a rest really!
T: nose went to blocked rather than runny at night but not such a bad night and ok when wide awake. Outdoor footie, played fine, ran a lot and fast very good exercise actually, though ended up with a few grazes and bruises but nothing bad.
W: rest
T:10×800 speed repeats plus drills. Fine, was fearing this session, but comfortable didn’t force so maybe slightly slower than 8×100 last time but no weakening last one in 3.32, it’s 5s off last of 8 times but it is after 10 and I still stayed under 3.41 each time, pretty regular and above the designated pace. All that with no pain (that tendon might forever hurt) and not feeling the effort or tired. Have to check data for heart but didn’t feel I was pushing much, comfortable but we shall see in heart recovery. Well heart still went up to 190 apparently in the 7th or 8th run, easier after though, so little weird I performed well on the tenth but other factors may play like other people and events around (dogs etc.). On top of data inaccuracy, obviously.
F: indoor footie after decent night. Lots of traffic so arrived late, warmed up a bit quick felt groin slightly but ok after. Fit, really not tired now but threw myself about in goal as we played longer than usual and one last save with the toe that has arthritis meant I finished in much pain. Should be Ok for tomorrow’s run though I think and two weeks witout playing footie might be good for the body.
S: was meant to have the session today but I’m postponing it to tomorrow on account of that foot still being rather painful. This is still fragile, weird how it happened same time last year indoors too (though it was urban football then), sheer bad luck at the last second this time. Hoppefully no dmage but we’ll see tomorrow. Still need to be active today, but have to plan differently. Took a few steps now and the sensation on that toe is really different and not good as if I had something under it. Even a walk today may prove difficult. Hope I can run tomorrow but it might not be that easy, aaargh.
Back hurts a bit too so lots of setbacks, that final footie session of the year caused a little bit of damage. Won and scored but maybe not worth it and unnecessary, fingers crossed for fomorrow.
Did a long walk ok but back certainly hurt and the big toe this time is properly blue and swollen. Hope not broken so not sure. The weird thing is that the pain is pretty much similar to a similar accident a year ago. But back then it didn’t bruise or get blue at all. It’s baffling.
S (yeah that’s Chrismas Eve): went through the pain, not that bad but let us see after. 6×800 race pace but really did pretty fast pace, it’s just natural now. Back really is hurting a bit more again, slight calf pain, felt borderline crampy, whether it’s the weather or not enough water or compensation on the toe, not sure. Think uphills tomorrow will be fine, but 24k on Wednesday no idea really…need to nurse my injury. But yeah it was more difficult mentally than physically, also fairly windy and slightly wet with light drizzle at times so long sleeves and light gloves were fine.
Week 10: 25/12 – 31/12
M (Christmas morning then): hill repeatsx8 plus extra after cool down so end of lap with up and downhill but calm rhythm, didn’t even feel I could accelerate in the final uphill but then I had really given a lot on the up and downhill sprints. Foot’s not good, was ok while doing the workout, but it’s not right and it’s painful. God knows how it will go for 24km on Wednesday, probably badly, think on this one I really ought to not aim for any sort of time, take it easy even if it means running nearly 2h30 though that’s too long. Also I was feeling the lower back badly especially in downhill sprints. Don’t blame that one fully on football though, as I really started feeling it at the end of the Beth Orton gig a few days prior; mind you, that was also a day after an indoor session. Might need to make an appointment with osteo again in January if it doest improve again. Right calf felt after the effort not reassuring either. And a little on the left behind the thigh, not ideal. Wednesday may be make or break or at least tell me whether I need to stop for a week or two. Meaning I may fail on my target because of that stupidly extended indoor footie session, most annoying and frustrating, not sure if today was reassuring or worrying: I just survived again, but 24k is different…
T: proper rest day, well I’ll go for a decent walk, the bruise is getting darker still relatively painful and not normal and the back truly isn’t good. Shit setbacks, tomorrow may be a proper catastrophe…
Went for a walk just over 5km but slow. Toe isn’t good and back really not either, tomorrow is going to be my most stupid thing in a while, little hope, it happened, that shit happened (though the back is an independent issue but not helped by indoor footie either) so I have to give it a thought, and so far I refuse to truly adapt and stop for even a week so close to the aim, yet still far enough that this would be the best (or most sensible anyway) decision and not too much damage but now there could be more damage…
W: sleep not as good as I wish, body battery didn’t go up to 100 and rest heart rate back up (!) at 45. Sure it’s not that much and we’ll see what the overall average was during sleep but I suspect back up to 50. So not as ideal or perfect as hoped. But I’ll take it easy and go for my run more at 10am or something. Time to feel peaceful as I wasn’t as much as I wish this night in other ways too (ate nuts instead of waiting for the morning, and all the chocolate). Fairly normal to be nervous ahead of 24k….especially with that damned toe…hopefully be ok ish.
Amazingly that went well. No pain really on the foot. Also footie socks maybe better? No trouble with right calf, or with behind left thigh. On the other hand, I might have started a little too fast? Issues were adductor after about 16k though it didn’t quite slow me down but it was a little sore and felt dangerous. And the heart struggled at about 20k not so good so had to slow down a bit and therefore suffered a significant loss of pace after that. So the perf was not as good as two weeks ago. Sort of ok but I’m now even more surprised at 13/12. Pre race brekkie as bagel two hours before. Antioxydant plus isostar bar. Energix after 50min/9,7km coup de fouet after 15,75 and another one at 20 seems to work fairly well; no pâte de fruit this time. So yeah, happy not so much with the performance but extremely relieved really about the toe.. ah yes I did 25k as that included a little warm-up and cool-down. 8 laps and a half pretty much. That 8th one was really tough but then that was beyond half marathon. Not entirely certain I can do 1h46 given the various circumstances and possible pain, that would require perfect management. Did 1h50 apparently so I can defo aim for that. Weather was pretty much ideal today.
Surprisingly I didn’t even reach 180 HR so bit odd how I felt that bad near the end, maybe just the breathing. So I didn’t manage this one that well, not as well as two weeks ago, a little bizarre [though maybe it is the extra distance in part].
Oh and the back was actually fairly fine too. So very weirdly the feared toe and back were ok, also no compensation. But the adductor flared up for the first time since two months ago. Weird, looks like I’m playing the greatest hits of injuries this week.
T: Arsenal day so rest bar the exercices. Walked a fair bit, though could have been worse as I was nearly tempted to walk to Hackney. Transport was a mess. Had my planned champagne on the train and unplanned gin and tonic because the barman misunderstood my ‘diet coke’, not sure how that is possible as it wasn’t crowded at that time but they must be so taylored to expecting alcohol being ordered. Anyway I thought I’d have it and simply not have the glass of champagne tomorrow on the way back. No big deal anyway as I only had coke after (only one really actually) and certainly walked or stressed it off on the hotel and back, travelling in the wrong buses.
F: rest again not that much walking….and Eurostar fuck-up of course.
Drinks (again Coke for me) with Ale and Tony, quiet.
S: 6x800m race pace, with updated target race pace this time is faster (why not last week?) managed to stay above it but not that much at times. Deliberately but also I wasn’t feeling so great, wondering if I peaked a week or two earlier. Woke up feeling a lot more pain in the toe and also the adductor not great. Microscopic pain in the groin pre-run and at the start. Back ok generally. But all rather fine during the run, still got faster for the sixth so I was slow to get going but not that bad. Didn’t include the uphill in the sixth though but plenty of energy to accelerate in the warm down uphill sprint and post-run sprint. So pretty good in fact!
S: just exercices and a walk, but the toe even if normal colour is coming back, is not feeling great. New Year’s Eve in. Was invited out, but decided to focus on the training, especially as moving sessions around in the coming week seemed slightly impractical with returning to work.
Week 9: 1/1 – 7/1
M: drills plus golden (fast) mile, then extra lap with up down and final uphill acceleration. Beat my record mile this time so great. Also plenty of energy, normal as short run so sprint post-run no problem, also while the toe is still not 100%, no particular pain anywhere (excluding that little tendon) so really excellent and vindicating the staying in, felt I was pushing but data suggest heart effort rather low which is good. Wednesday’s session will be a lot harder though.
T: rest well, a walk about 5k not crazy fast but faster than recent walks, slight stiffness front of right shin again and the back really doesn’t feel that great today but oh notice the old Garmin has put me at 50 VO2 max at long last. First time. The other has me at 55 now. Both 20 fitness age, heh the new one top 1%, the old one still top 5%.
(So Wednesday the target for 12×800 is between 3’41 and 3’51 not easy at all, definitely must not go over target this time because 12 times is a lot!)
W: 12×800 speed repeats, endeavoured to stay within the limits. Just a few seconds faster mostly, then within the limits, close to the slow limit in 3’48 so did a little faster last few and the last one I pushed and did my fastest of the recorded 800m since training started (3’25), had enough energy to accelerate so good. Don’t feel like I strained my heart, no particular pain in muscles or anything (back not perfect but not bad, don’t kmow if the ibuprofen helped or doing the exercices before going for the run, slight groin tightness at the end). So yeah didn’t feel I pushed so I feel very strong (edit yet analysis says 191 HR, a bit odd but on both devices so must be true), weather was atrocious for more than half, rain and drizzle, puddles and branches to avoid (got it wrong on one puddle) but it cleared up for the last third, all in all pretty happy with that session. A few hours later I do feel some muscle strain though.
T: return to the office, long walk, nothing to report.
F: tense. back at work doesn’t help but no particular stress there yet I’m more tense again at night and RHR is up one or two after five nights 45 or under, went to 47 and 46
S: 4’55 to 5’08 per km is race pace target. 3’56 to 4’06 for 800m seems an easy target now with the 3min recovey walks betweem them.
So 6×800 race pace. Did them between 3’40 and 3’48 so slightly above but not much and also slowest series so far I think. Did the last one with the uphill. So yeah I didn’t force but at the same time I didn’t feel I had the energy or heart to force today, even post-run sprints so was defo not in optimal form. Job done but just that. No big pain, very slightly tight groin and shin on the right and again slightly worried as adductor (always the left for that one) was tight at the end despite relatively short distance and not as cold as feared, about 5 degrees. Long sleeves, felt a bit cold near hands at the start, but defo right to not put tracksuit on top of that, no hat of course, gloves felt too cold at the start but slightly too hot at the end so there is no great solution; tracksuit bottom perhaps unnecessary if fine, but Monday and particularly Wednesday will be a lot colder so we shall see.
S: rest, just a walk, relatively fast just about 10min/km.
Week 8: 8/1- 14/1
M: Hill Repeats in the cold. Not too taxing though feel heart a bit fast in the evening now again after going to a classical music concert. It is very cold, even slightly snowy outside now. No particular pains though.
T: just a walk in the cold, mid-pace but hands frozen even with double gloves.
27.35 km long easy run next? Must be joking, can’t do a half-marathon every other week, I don’t know or what time/pace is long and easy.
W: so yeah I did it, temperatures didn’t seem a problem. Double gloves but shed the outer layer after 3laps/9k. Thought I wasn’t starting too fast but had decent pace and was regular for about 15km maybe at around 13’35 per 2.5km but then flagged and got worse and worse, finished well below 10km/h. No amount of nutrition helped, perhaps the little water at 18k did so I’m confused and not sure how to deal with it. Sure, I knew I was in for a long run but at that sort of pace I was better first than half marathon just a few weeks ago so not sure what’s what. Had cereals for brekkie 8am, one muffin before 10. One antiox+cereal bar at 11.20, started my run at 12.30 as I had to wait. Energix at 10 and 20k with coup de fouet at 15 and 25. Small gulps of water at 10 and 18. On the massive positive, no big muscular pain or anything in joints or tendons, a huge boon. Back ok too. Heart was very stable throughout and not excessive, still takes many hours to get back to normal though…
T: rest (slow walk in the cold sunshine)
F: rest (faster walk)
S:6×800 race pace repeats (last one with uphill). Trouble is, because it is only 6 and I know it, I still did faster than the last speed repeats bar one maybe and faster than I will do the next speed repeats as they are 14×800 which will be mad. And I know it’s not how it’s supposed to work but I don’t really know how to do slower. It was cold so I was with tracksuit bottom again and long sleeves and new vest not bad. Newer gloves probably are also better in these temps if only using one layer. I had an energy bar before the run cos after three bad nights I was slightly wary of form or energy but I was actually feeling physically great. No particular pain again, maybe slightly tight at the end but that’s not a major concern yet, though that adductor sometimes is tight still, but only vaguely now. So good performance, I’ll probably feel tired later, maybe not ideal with theatre tonight especially as Alessandro is not around but I think I can set myself for an active or busy day, just might need a nap at some point..
S: just a normal walk same pace as Friday essentially, very cold temps. And this after a better night.
Week 7: 15/1 – 21/1
M: (drills+)magic mile fastest mile but also km but I think I started too fast. Slightly tight groin on the right before and mostly after but no pain during. Big effort though, struggled from very fast start well under 4min/km but finished more like 4’45/km apart from a very final acceleration: I truly weakened especially after crossing the road realising there was nearly 600m left but had enough leftover pace so time says I didn’t lose that much. Breathing not great and struggled even before that. Heart couldn’t follow so a dip after that. The pace curve shows it badly. So I think I should be able to improve with better management. Not going to be easy at all to aim for 1h46, very challenging with racing conditions I will have to be happy with anything sub 1h50.
Cold but not too cold. Dry and sunny so didn’ take hat, gloves ok but felt warm at the end. Vest maybe unnecessary same with tracksuit bottoms but at the same time that didn’t feel too hot.
So happy enough. Toe not fantastic have to be careful if playing footie tomorrow, might strap for safety.
T: outdoor footie ran ok it says 6km but not sure, slightly tight groin but mostly and annoyingly after the match toe not great, not sure why: no particular contact as I was careful. Is it because I can’t use insoles in football boots? Tomorrow’s weather forecast is a big worry for my training… Gig tonight. A little back pain at the end. November I thought it was gone but since Beth Orton, the back pain has been there or thereabouts, lurking if not always present. Might still need one osteo seance before the race.
W: 14×100 speed repeats, it’s getting mad. Target between 4’37 and 4’49 per km (same 3’41 to 3’51 for 800m as above).
No snow thankfully. Lots of rain in the morning but only light drizzle when I went so lucky. Not that cold either but enough for gloves and still having cold fingers after. Also slippery in still icy places but not too dangerous so ok. Hat may have been superfluous but not that sure. Anyway, started fast, went slower but the slowest was within range and decent pace at fhe final ones too. Had pâte de fruits after 7, Energix after 10 (also with sips of water), not sure if it made any difference but was ok. Had some issues with one of the Garmins when I was trying to record only the running intervals, and that led to a faster 800m out of anger at some point. Performance was OK anyway. Hell, two minute recovery rate after one of the series even said 64! Felt some pain in the right ankle after number 7 but that went. Behind the thighs was fairly tight at fhe end, with some muscular fatigue too, but nothing abnormal.
More back pain during the evening’s concert though, but maybe a little less than yesterday.
T: walk, coldish, slightly slippery so slow, essentially a big rest day.
F: indoor footie, about 6k? Seems a lot but I never really stopped moving so it’s possible. Physically fine and fit, no particular pain bar groin slightly and the toe a little more after but not as bad as Tuesday. I was not feeling super awake though, played mostly shit though I wasn’t the only one in the team somehow, individually and collectively we were all mostly poor so we got trashed, never mind, fitness-wise fine.
S: rest, well off to the football, I walked a lot. Toe a bit more painful again, also a pain I had noticed after indoors (due to no sole?) on the voute plantaire hopefully not serious but I felt it while walking.
S:6×600 race pace. Tried to do the correct pace this time not too fast so was ok not too bad. Always feel I can’t do better but it’s deliberate anyway so who knows? And I did go faster the last one or two. No uphill on last as it felt unnecessary with hill repeats tomorrow. Back not great, maybe the train trip yesterday didn’t help. Voute plantaire didn’t really feel during the run but now back cold again it hurts. Something new to monitor, it’s not great. It was cold but dry, one slippery patch but it was not that bad, double gloves may be excessive not sure, hat was unnecessary.
Week 6: 22/1 – 28/1
M: Hill repeatsx10 a lot warmer if slightly windy and wet at the end with a little rain. Shorts but long sleeves, only one layer and light gloves. Performance ok. I felt the sole of the foot was better but the pain woke up near the end of the uphills and was unpleasant for the warm down and extra jog. Hope it will be ok on Wednesday because for 30km even on slightly softer ground it might be tough or impossible.
T: just a slow walk but the sole hurt a lot more today, I’m very very unsure I can do the 30k tomorrow. That would be a killer just again because of one indoor session when nothing happened! Weird but I must have been at the limit and without insole for footie, it’s not ideal but maybe I should be ok as I was during the actual last two runs? Could be a catastrophe just as I’m getting super fit, the silliest injury, we’ll see tomorrow…[of course most of these were never proper injuries or I’d have had to stop, just wear and tear threatening to put a spanner in the works]
W: 30.57km? Still increasing? This is really taking the fucking piss. That’s halfway between half marathon and full marathon. Might abort that one and I need the full day off and weather promises to be shit. That’s ten fucking laps, fuck off. And I really don’t need it to perform. I will try but it’s not good.
So I did it, the ice massage, Ibuprofen and maybe the extra anti blister for added cushioning on the sole helped. It’s not perfect but I really didn’t feel it during the run. A little now. The arthrited right toe a bit too. Weirdly, the left one halfway through but that went. I wanted to run at about 15min per 2.5km but I started at what felt slow pace but wasn’t that slow : 13’30 to 13’50 per 2.5km for the first 17,5k. Need to check the data but then I started weakening but only the last 5k were slower than the initially intended pace. Don’t know how to feel about that: once more I weakened no matter what gels I ingest so not sure how this works at all or what I must do for the half-marathon. Really felt I controlled my pace, but the last 10km were hard again and yeah so…good thing is the foot is ok and no particular muscle strain or tendon pain in fact, the worst was the toe. Wore short sleeves but with tracksuit top, that was ok due to early wind and also much more convenient for pockets. Sure a bit hot but not handicapping. Shorts, no gloves obviously, weather was rather good.
In the evening I noticed I oddly got some small blister in a very unusual place, the outside of the left big toe.
T: still feeling it with very slow walk. Foot less hurty than Tuesday but defo not perfect.
F: shorter walk but pretty fast! Not sure my foot is happy with it. Definite metatarsalgia, bearable but not great and affects things if not performance.
S: another very bad night though I did find some calm at the end somehow but it’s a concern at the moment whether stress or frustration or a touch of the manic state (so I may be somehow cyclothymic after all? Still no idea). But for a 6x600m race pace not an issue that is one of the easy drills. I reined myself in so got only slightly above designated pace but not too much. Did the sixth one with the uphill. Feel fine. No pain in the muscles, groin or even tendons today, surprisingly only a little on the arthrited toe at the start. The new blister more of a problem pre and post, a little during, not too bad but not perfect and the sole still hurts a bit after but overall good. Cold 0-1 degree but dry so that made a difference; had two pairs of gloves but no frozen fingers which is good if surprising; the grass was frozen but the track thankfully wasn’t; long sleeves plus vest ok, tracksuit bottoms Ok
S: long walk (6km) normal to fast speed. Foot hurt a little more at the end.
Week 5: 29/1 – 4/2
M: magic mile. Had a good night says the app but didn’t feel so at all. But ok, bright day, decent temp but a bit of wind. Had a bit of half contrary wind for most of the mile at the start, yet the pace charts suggest I was still faster in that first half. Must have started less fast than I thought, as compared to the last magic mile I did 2s slower despite having far less the impression of weakening in the second half. And to be honest, the charts say that after going less fast than at the start I did maintain the rhythm, so slightly frustrated to not have run faster than two weeks ago but still decent, kept pace, felt Ok though breathing laboured at the end. Did the extra lap ok with cardio even this time so defo fine. No particular pain, maybe a vaguely tight back of right thigh. Blister pain was not as bad as feared and undersole not too bad even after the effort. Defo can tell the heart/lung strained as I feel it, but a fine simple run. At least the old Garmin got me back up to 50 at last again, the other now 56 but that’s irrealistic I suspect. [and I stayed at 50 for HM day, while the other was down to 54 – odd anyway as there is no doubt it was my biggest athletic performance, guess it’s just that heart was steadier, also not the same runs recorded on both]
T: rest, customer at work, managed to do the steps but not even a walk so yeah, got to be two proper rest days though not ideal for the schedule, especially with the Liverpool game at the weekend which messes up next week too.
W: no matter what I try, night’s not good but anyway today was rest, same as yesterdy except I did an extra 1.25km pretty fast rather than no walk at all just to top up steps though I might have just reached 10,000 anyway otherwise. Big one tomorrow 16×800. Pain today stable but not disappearing.
T:16×800 speed repeats went very well. Ideal weather, just a hint of light drizzle at times but very light. About 10 degrees. I used long sleeves but probably could have done without. No gloves was right. Target as it was speed repeats was between 3’41 and 3’51 as usual. But I think that apart from 3 or 4 that were within target but at the faster end, all were faster and I finished with my fastest ever. Sure, again it’s not the aim and point but it’s reassuring as it means I didn’t end up dead or weakening and managed to keep strong throughout, small pâte de fruits with water after 6 (or was it 7 or 8?) and 14, energix after 11, not sure if even needed as there was no sign of weakening. So I’d say one of my strongest sessions but I hope next week is not a 30km… no particular pain, I suspect Ibuprofen helps as felt a little pain after but really it’s all good. No particular tightness either, only possibly a tiny bit at the end but I’m not even sure, so a good session but let’s see how I recover. Saturday will feel easy especially if I go for the intended race pace, those 6×600 feel like meh, today was great but I’m still not sure I can run my target pace for 20km.
Heart recovery is tough though, five hours later I’m still easily at 70-80bpm at rest. But yeah tough session, pushed hard. Heart rate was above 190 said both watches in fact it’s the highest I’ve ever gone one said 196 the other 207 which is nonsense but maybe 190 is true. At my age, max is supposed to be 170 but guess that’s for normal people. Also rest rate is supposed to be 60 in most, I’m at 45 on a not particularly good day, was 47 last night. So yeah maybe an athlete’s heart but don’t athletes also not go that high during effort? Effort was not constant unlike long runs but I got higher in rate so stuggle as much to recover. Muscularly feel absolutely fine and perfect in fact. But I just have an unusually high amplitude of heart rate, whatever that means as my rest rate is low as an athelete’s and my max rate is way above the supposed default value (170) for my age.
F: just normal walk 4.64km but slow speed really. Still feeling the after effect of yesterday’s strenuous effort though heart rate is getting more nornal. Gig tonight will prevent going below 49 rhr I suspect, annoyingly. So yeah tomorrow might not be as easy as I wish, but it is an easy session, hope it’s dry if not warm.
S: bad night still didn’t feel recovered. And I was so out of focus this morning, or rather too focussed on fitting the new protection for my foot that I forgot to put the insoles in the shoes ffs. Didn’t seem to be that much of a hindrance as the pad did its job, but defo not a great idea…. Performance-wise I stayed within limits or just above, a little faster but I didn’t feel great mentally or physically though I improved as it went on, so by the sixth I was fine and a little faster, yes 6×800 is supposed to be easy, it kind of was and I didn’t do the last one with uphill to ease the load especially with the insoles not there, a so so session compared to Wednesday, I was defo missing a day’s recovery, have to check next week’s programme as I can’t run on Monday….Apart from that, it was wet but not cold, 9 degrees, kind of weather in which any attire would do but I wore gloves, training pro pants, short sleeves shirt but with tracksuit top so I was more than well covered. Humid, vaguely drizzly but it only got worse after I’d stopped.
S: just a day at the football and staying overnight, finally getting back to normal heartwise really.
Week 4: 5/2 – 11/2
M: walk from hotel to St Pancras and a little more so over 5.3km at pretty normal pace. Sole hurts a little bit.
(Hurrah no long run next week, just midweek goal pace repeats increased to 8 or is it because I ran on Thursday rather than Wednesday this week? We shall see) [clearly not]
T: 10x hill repeats ok, plus extra lap at not that slow speed. No particular pain, slight tightness. The foot is ok, not perfect but holds fine. Bit windy but not cold or wet,
Whether I do the nexf session tomorrow or Thursday, I’ll decide tomorrow but should be an easy-ish one, though harder because in Nozay, and also it’s very very likely to rain…
W: The problem today was mostly the weather but also I hadn’t had a proper look at the plan so had misread it.
I thought it was just ‘8x800m race pace’ so easy, I’d completely missed the magic mile preceding it. Given everything, I’d have waited tomorrow and done it in Sceaux.
But never mind. Weather was appalling. Not just the heavy drizzle/light rain but mostly the wind.
So not only was I not psychologically ready to run that mile so sort of panicked when I saw that appear on the screen (briefly wondering whether the plan had been changed and it was just magic mile today, but when the next thing was 800m recovery I understood I had probably just missed the first part when checking last week), but most of that mile was against strong wind full on. And the bit that wasn’t was with side-wind that wasn’t very favourable.
As for the 8×800 I did Ok, some within range, a few slightly faster and one a fair bit faster. But again most was essentially against the wind, the only favourable bits were more undercover of the valley. Still that added the ups and downs, a mix of it in one of them, one that had a fair bit of the up, and the last one was pretty much all up bar the first 30m or so. So yeah, the timed performance was crap, very crap for the mile but I can’t really fault my effort and in fact heart monitor said it went well over 190 again (198????).
I had an energix cos I have many left and one pâte de fruit, but still see I have circulation problems post-race in my fingers. The foot pad didn’t stay in place, no particular pain, slightly tight right calf at some point but that went, and the left groin/adductor at the end, same that ‘s been troublesome on occasion since November but not badly there. Glad I had the light gloves and very glad I had the tracksuit top even if it weighed very heavy at the end with the rain.
So yeah I think it was the session made in the worst weather, times were crap, well the magic mile anyway but effort was more than decent. Now two days of rest before Saturday’s session that seems to be very easy just drills, a few more than usual but not that many and a 10min cool down which is longer than usual but again that’s nothing for me now….
T: The heart recovered surprisingly well given yesterday’s odd max rate. Well down in the night and low at calm times today but bad sleep so feel oppressed defo not a heart thing. Mistake maybe playing indoors tomorrow though, we shall see..
F: Indoor footie. Great effort. Ran loads fast, good cardio effort. Still very tired at the end. After a bad night but now I know that physically it’s not hindering. Just mentally not perfect but it didn’t show too much in decisions.
However, after it very exhausted, breathing not so easy. Though data suggests ok…Slight back pain, maybe due to one bit of goalkeeping. Also the sole OK-ish, bit more painful after but not as bad as last time so pads help.
So no regret, well I’ll see tomorrow. No injury this time, just a sore jaw after a bad ball in the face.
Right thigh front a little tight at the start but OK.
School holidays next week so no indoor session, which avoids the temptation. Maybe one outdoor sequence next week or after…depending on training, which I haven’t yet checked…..
Evening: yeah back not great but with exercice maybe better, foot not that bad and tomorrow’s drills session really seems super easy like nothing, only longer warm up and cool down, but that’s slow and the shortest workout ever, we’ll see if I just casually add a lap for myself.
S: drills session, unusual sequence warm up and cool down 10min instead of 5, and each drill 6 times instead of 4, but nothing else, short and easy so I pushed the cadence drills in particular and did the warm down faster ish certainly well up to race pace at the end with 1.99km in 10 min, then I added an extra but proper cool down, no pain, only slight tension in tendons. Also it wasn’t as mild as I thought on exiting the car, so I regretted for a while ditching the gloves at the last minute but in the end it was fine. Also it was dry, little rain only when I was going back home. Let’s see what next week has in store, suspect it won’t be as easy.
Just looked: it’s even easier, starts with the same drills then nornal race repeats only 6 times then hill repeats (shit as will be weekend so in Sceaux with less difficult hill but hey ho). Gig ok stayed a little later, back a little sore after again.
S: long walk normal pace (just under 11min/km). With pad so no big pain in the foot. Back not great and next two days with gigs may be tough especially if playing footie on Tuesday…
7/2: that ‘bad’ mile in rain and wind against.
Week 3: 12/2 – 18/2
M: drills. Same as Saturday only faster !
The warm down 10 slightly slightly slower but with down uphill and the extra bit faster even went back up to 55 VO2 so…and I really pushed hard at the end so I did the ‘real’ warm down in fact faster than the warm down, it’s just silly.
So defo pushed harder than Saturday and feel it. But despite another imperfect night ending nervously, I was actually feeling well and fit. So probably football tomorrow. Happy enough, very happy with the effort anyway but need recovery.
Gig tonight fine, not as bad as feared for the back though I felt it a bit.
T: Football today very very happy, physically good and nice performance good goal and contributions ok. Perhaps adductor slightly tight but really no bother.
Might do the run tomorrow rather than Thursday but either way same-ish weather so…
W: 6×800 race pace which I did obviously faster. Gloves were unnecessary so in the pocket after the first heat. Long but light sleeves not really needed but ok. Third or fourth was mostly uphill, a little harder even if it started downhill so first was quickest….but then I got faster again and last was in fact the quickest of my 800m ever. Felt very well today. Slight tightness in adductor and front of shin but went when running. So good enough. Checked ahead, next Monday is like last Wednesday so golden mile plus 8×800 not that easy after all so decided to do it in Sceaux. Hope I better my best mile but yes today I feel fine, also in the morning felt more calm than usual, speed and all when driving and adaptive but composed inside which is good. Hope it can last. Consequence of a decent yesterday. Also I went up to over 190bpm during run yet no body stress after so I was easily under 45 a couple of times in the afternoon, so very very pleasant recovery this time. No back pain at the gig!
T: long ish walk, not super fast but relatively fast all the same.
F: similar in length walk just 400m more about 5.8km…but faster, 6.2km/h on average…out tonight for a few non alkie bevvies with Ale and Walter.
S: hill repeatsx10 ok. Good effort, gave it all. Extra 5.8km run after warm down, didn’t feel that easy at the start but I still ended up fast enough, accelerating with uphill, ok so that was end of lap plus extra lap with up down and final up. Now complete rest until Monday’s tough-ish session. Maybe slightly tight behind left thigh afterwards.
S: long walk 6.8km but slow. Somehow my back hurts more again today, no idea why.
Raining most of the day but I caught a decent time with nearly no rain and was wearing a hoodie anyway.
Week 2: 19/2 – 25/2
M: drills, magic mile and 8×800 race pace. Short sleeves, no gloves which I nearly regretted for a few minutes with a little wind and humidity, but after warm up ok really, so good choice, need to remember that if middling conditions on race day. Record on the mile which I couldn’t do last time due to no psychological-readiness and weather conditions, that was the aim so happy. Improved by a lot in fact, have to check times [incredibly, using Jeff Galloway’s algorithm/site for predicting race times for various distances based on ‘magic mile’ trial, the prediction for a half-marathon based on today’s time fell within ten seconds of my actual race time two weeks later, wow!]. The 8×800 I did reasonably, though faster than planned, but not much, I stayed in a comfortable zone, except for the last one that I forced, when I equalled my best 800m. Again I know that was not the aim (‘goal pace’ repeats not ‘speed’ repeats)….did the cool down really tranquil and I physically couldn’t sprint after that, but happy with the performance this time, no particular pain, though left thigh adductor not quite perfect(but below pain threshold). Slightly concerned to have had no long run for three of four weeks so by race day it will be like 6 weeks without: not sure I’ll be prepared even if I worked on athleticism and cardio, defo improved on that so I am fitter but no idea now over 21km: I may not have the energy so it is a worry, say if I fall ill, catch a cold, what to do if I fail the target? Do my own half-marathon in Sceaux or try the official Antony one three weeks after the Paris one? Checked now, I removed about 15s from my best mile of a month ago in Nozay. The one two weeks ago truly was bad!
A couple of hours later, it seems this time I take longer to recover, stress and HR, so after a few days of heart going down even when I did sports or went out at gigs or bar (continuous down from 48 a week ago to 41 resting heart rate), this night may be up again. We shall see tomorrow, have to take it easy. It WAS a big effort. Hope that on race day heart will be perfect at the start and I manage to give it all for a good time.
T: 5.5km walk, very slow.
W: difficult start to the day, not a great night, HR not as low as wished, failed to do 7 days under 45 not by much but was 46 the last day after constantly going down the 6 before to 41. Anyway, I had to go home to organise a work trip, more work caused a lot of irritation, I drove like a loony really but it’s a good thing I had to go, as thus I could run in Sceaux, so easier course and I’m home so the afternoon will be more relaxed and I can get ready for tomorrow’s trip. Anyway, 6×600 race pace, I added some of the uphill downhill though not on the last heat, was faster than planned then but in control, not tired and the last one was the fastest 800m at 3’15 not fastest absolute obviously, but fastest as part of series in training. Didn’t even feel too bad so yes I’m very fit right now and mental doesn’t affect the physical too much, and now I also feel mentally better anyway. Sure the speed was not part of the plan but hey ho. Had right groin pain before but felt it might have veen nervous not physical and it went with running, sensed the left adductor tense a bit but really I feel very well physically now (arthritis was a litte more painful but I took an Ibuprofen as I wasn’t feeling confident before going).
HR went up to 198 apparently on that last one but I feel I’m recovering better than on Monday, not sure why Monday was so hard to recover from. The overall effort was bigger though as 8 times and the extra fast mile so maybe fair enough not just max HR is a parameter.
T. Nightmare. Heart won’t go down for sure. I walked nearly 20k in shit weather mostly, worked 4 hours or so in extreme noise, had to do a bit of physical exercise carrying boxes and stuff, and my back felt bad. And I’ve only had one glass of orange juice, one glass of water and a coffee, all before 7am. It’s now 8pm yes I’d better get enough food and something to drink (non-alcoholic). Brekkie tomorrow then more of the fucking same. Glad Saturday is only hills and next week is light so I’ll do two days of Work From Home. Need to relax the second half of the week and now I’ll probably watch the Arsenal at home again this weekend rather than go out.
F. Forgot to write so updating this bit on Sunday. Shattered, 10km long walk to/from work sunny and cold in the morning, then rainy in the afternoon, and with travel stress added at the end. Definitely the right idea to decide to forego the Friday gig on Thursday already.
S. Terrible night, woke up early so went to the park first thing. Two minutes before it opened. Hill repeats ok though I did feel a little pain at the front/base of the right shin. After warm down decided to finish the lap with sprint, extra uphill then do another lap, but the pain got worse and at some point suddenly felt a sharp jolt, so I decided to stop and just walk. Tried re-running after a while but no, might have forced it if another time or part of the session, but one week before the race and having done the actual planned training sesh, no need to risk. Bit annoyed but..it’s the first time I actually stop a run because of pain. Bruise? 25k ok. Metatarsal pain? 30k. And there, out of the blue just because of the exertions of that fucking work trip?? [again, wear and tear, accumulation, can’t truly blame a single event though it sure tipped things over]Hope it will be ok. On Monday we shall see. Still wondering if it is partly nervous: I tripped on a step when going to make a hairdresser appointment for next week, fel a sharp pain again, but this time really seemed to come from the ankle no the shin, which felt a little reassuring as more familiar. Still need to rest it a bit though, definitely not going to watch the footie out with people now. Will just do a short/slow walk tomorrow. Weather notes: didn’t feel that cold in the park, but tracksuit and gloves, end of session felt warm, but glad I was wearing all that when the extra run turned into a walk instead. It felt very cold in town after with the wind, for the trip to the hairdresser.
S: rainy though I avoided the worst. 4.5km slow walk, in pain so not ideal not completely reassured though I could mostly walk unimpeded, especially once warmed up but that shin/ankle is not great. Also felt the left thigh more so yeah not sure, we shall see tomorrow. Need to manage and relax now, heart went very low again in the evening and most of the night, but a bit tense in the morning, hypertension has been here a while now, just the stress? Odd.
Week 1: 26/2 – 3/3 : the final week, leading to the race.
M: drills so same simple session as the other day/week. Thankfully after a little fear and panic the leg/ankle held on well. So I ran and quite fast, finished super fast. It’s still short distance, nothing long for over a month so no idea if it’s perfect for Sunday but at least I’m reassured that no injury should disrupt my race. I was really not sure after the weekend. Mind you, left thigh and adductor still tense and even a little painful and the right shin was a bit tight but no pain to stop me, also had an Ibuprofen that might have helped. Might try the next run in Sceaux without the Ibuprofen and just go slower really. Feeling a bit fucked now, the heart is fine, seems recovered and slow enough but something else makes me feel a little unwell, whether it’s breathing, oxygen or brain. Still, I was tense and stressed about my possible inability to run with the shin pain, but today reassured me so I hope I can relax. Also I’d forgotten the insoles (because with today’s shoes —not the running ones— it’s better to have the extra non-custom on top, and I forgot the custom ones this time!), not ideal for a run and after I even had to remove the other ones as they were too wet. Gloves went for the warm down, but I was wearing tracksuit top. It was very wet, the forecast was for rain all day but thankfully it was not so bad during the run, just properly poured down after.
T:5.4km walk, very slow. Bit of wind, cold but dry. Felt the pain near the end, still recovering from the day before. Really not sure how or how well I can perform on Sunday. Will try to not force the drills tomorrow though I might add distance. I need to rein it in. Then nothing for three days but walk or even scrap walks because clearly at CERN and today I see they may not always be so good.
W: same sesh as Monday but in Sceaux so a less demanding course but also I took it a little easier. In feeling at least because the data is pretty similar though I even did one cadence drill the fastest. Had more pain than Monday in the right leg at the start, so slightly worried (no ibuprofen taken) but that went ok and I did the extra no worries so an added 4.75km run and I did the up and downhill every time, but they were part of the warm up or cool down anyway. A difference with Monday I think is I didn’t force quite as much at the end, even if I did push a little bit. So recovery should be easier and I’m planning to do one fast lap (just over two miles) with a few cardio 30s in Nozay tomorrow, as some plans have something similar, and I feel like 3 days without running is in no other plan and risky. First time I’ll go off-plan, mind you the extra nearly 5k were not in the plan either, heh. But I’m still concerned with no long run for over a month so an overall 10k today even if it included 6x30s walk (that’s in the plan, recovery after each cadence drill) may not be too bad. Guess we shall see on Sunday. I’ll look at the weather forecast only from Friday. So yeah pretty good today again, left thigh/adductor a little bad but also a new sore one is the back on the right/hip, painful at the end, can’t remember this particular one before! I did the usual exercises for the back on waking up, so not a lack of conditioning.
T: One lap around Villejust.
Saw on one of the training plans 2miles with 6x30s accelerations, so given the distance is about 3.7km for a lap, I decided to do that, warmed up for about 200m then tried race pace more or less with the first 30s acceleration uphill!
Did OK it was a first, kind of similar to when I first tried to do these in Vx except I used to do shorter accelerations, less base rhythm and only 4. Also the idea there was not to slow down or ease off after the accelerations but readapt to race pace, so a lot more demanding. I have to check data but think I did ok (data said there was deceleration after the first one, and most of the accelerations were not as violent at the end) or very well, sure I was breathing out of my arse at the end, but no big weakening and because I did the 6th too early, I added kind of a 7th acceleration for the end. Recovery HR 55 so pretty good too. Ankle shin pain was a little worry at the start, but OK at the end. Think I’ll run without ankle support on Sunday cos difference between Monday(without but with Ibuprofen)/yesterday/today was not obvious at all. Confidence wise should be ok. So yes good and useful session tracksuit bottom and vest with long sleeves T-shirt: it was very wet/rainy so bad weather but not too cold, the light gloves were perfect think I needed them but didn’t feel them anyway so the question is….over distance.
Also no other pains back better than yesterday and also adductor felt fine this time. But again it was short so over 21km I may still have a lot more problems.
But basically yes I think I DO have it in me to run 1h46 in good conditions but Sunday may not be it. Will be tough. I didn’t go above 172 due to brevity today, but guess it was a fairly violent and intensive effort as planned so I do feel it and recovery may be a little longer tonight/tomorrow. Enough time until Sunday to recover anyway! I’ll probably go fetch the bib tomorrow at the expense of work because Saturday would probably add more stress.
F: rest. The trip to get the bib and back actually pretty much made 10k steps. Not much pain, though the shin not perfect. By the way I realise the tendon on the left heel has left me in peace lately, it’s a pain that was always there but is now truly gone [still true three weeks later after many football sessions and a few runs ranging from fast 5k to a run/walk/run half-marathon].
S: two nights before is the one you have to sleep well and I didn’t feel I did. Trouble recovering, starting to wonder if Thursday’s short but intense session was such a good idea.
4.87km walk, fast. In fact faster than I bargained for, maybe not a good idea either. Thing is it didn’t feelt that forced, a bit at the end maybe but walking or running fast is a lot less effort now than a few months ago at that speed (9.30min/km average), it felt fine. But the bad thing is the shin at the end hurt a bit too much, too suddenly so back to uncertain of how tomorrow will go. It could still go very bad though I’ll take Ibuprofen. Mechanically seems Ok, heart not sure, today better now but maybe not fully recovered if the problem is the brain. But really all is fine, maybe not optimised but ok. We shall see. If not good enough, will do more by myself in Sceaux and keep fitter than fit…
3/3/2024 : Paris half-marathon, chronicled on the dedicated page.
Epilogue: three weeks after (so on 24/3), I ran another half-marathon for fun, at the end of the same week I did the 5km fast trial (see Marathon Day epilogue). OK I kind of have in mind to run on average one non- competitive half-marathon per month for a year, seeing as I did one in October, none in November, two in December, two in January (27km and 30km include a half-marathon, you know what I mean), and none in February before the race in March. I kind of thought of that because I had slightly overstocked on energy gels and well, I’ve got to finish these and they are unnecessary for sub-15km runs really. But anyway, yeah, you might have read above or on the marathon diary (I don’t remember now), that my ‘virtual’ coach advises about Run-Walk-Run strategy. In fact, while I’m not sure I mentioned which above, there was one session that was supposed to be that. But I ran it as normal. After that, there was never another one, whether it is because even in virtuality he realises I was never doing that, or because it’s a weird training plan. So of course I wasn’t going to try that on race day. But I had in mind to try it one day just to see how that was.
And so on March 24th, I decided to do it. I was lucky to have slept OK, woke up at 7am with the park opening at 7.30am, and I was at last feeling more normal heartwise (44bpm resting for a couple of days). Decent weather too if a bit cold (I ran in tracksuit top and bottom, without gloves which I regretted for about 5km with frozen hands), so I went for it, starting at about 7.40am. The idea was to alternate 4min runs with 30s walk. In reality, I did the first two runs at 5min and 4min30 as warming up, but I pretty much stuck to that (I finished with a 5 min run including extra speed for a minute, so overall ran a little over the distance), bar a couple of times when my mind drifted away so I missed the 4min cut and adapted a little. Barely any hydration (just my mini flask), gels at roughly 10/15/19km (the advantage there was I could have these in the walking phases, less disruptive), and obviously no carbs or glycogen load in the days leading to that. Also, I didn’t particularly aim to perform, thought I’d just run as I feel, without forcing any performance.
This was actually a very interesting experience. I managed to keep steady, and if anything, I finished stronger, and while some sequences were slightly slower, there was never a blip. Also my breathing became laboured maybe at km15 or 16 and not that bad, so later than in the proper race. Also at the very end, I could pick up speed much better than on race day. Sure I did feel my muscles, and at the end of the last one minute sprint, while much easier, I did have a brief moment when I thought I might cramp. I ran the half-marathon in about 1h48m so only 5 minutes slower than on race day, without forcing, nearly no hydration. So yeah, that’s 15s slower per km which is not insignificant, but still pretty good and the feeling was I had a lot of margin. Sure, I was also feeling in fact better than on race day, physically and mentally, less stress and full ‘body battery’ at 100% according to Garmin, rather than 80 on race day (not sure that truly plays). But the interesting thing, beyond the relative performance is that I felt a lot fresher at the end. Not that I felt too bad on race day, but here I was 10bpm less on average, and also heart recovery later and the next day was much much better. So muscles still tight, but overall everything easier. Sure I didn’t go out and drink in the evening, but I think that shows that this run/walk/run strategy is a very valid one, and perhaps I could have performed just as well if forcing it. Hell, it nearly made me wonder if I could fancy a full marathon this way. However, I have no regret for the race day, because in the conditions of the Paris half-marathon, with thousands of runners and a high density of people, I think it would have been extremely impractical to do these change of rhythms, never mind the psychological impact of constantly catching/being caught by people depending which phase you’re in. So I reckon it’s a strategy that can work in competition only if there are very few runners. But for leisurely running, yeah, you can have a decent performance, and it’s a lot easier on the body, they weren’t lying. Anyway, see some of the data, it gives some interesting graphs!
