Easter weekend saw my friend and I head to our local Lincoln Park Run. I had not been to Park Run for a few weeks, and on my last visit recorded a fairly respectable 23:56 - much better progress in my quest to return to my PB of 22.37. In 2016 I have literally been all over the place, predominantly stuck in the 24 minute time zone, sometimes getting closer to 23 minutes, but other weeks slipping closer to the 25 minute mark. And this week? Well I managed a shockingly poor 25.28.

I understand many would still view this as a good time, but I hope you can also see as someone who was once running 22 minute times, its a little bit frustrating! Why am I becoming so inconsistent? To be honest I am not really sure. I know I do struggle to maintain my speed when I am am marathon training, but that does not really account for my erratic times. Why was this week in particular so poor? Well that I may have some ideas about...

Before Park Run I was a little apprehensive of how I could/should approach the run. With the Manchester Marathon just two weeks away, any form of injury or unnecessarily tiring myself out I knew I would rue. My troublesome quad was also not perfect, and with the TFL tightness slightly spreading to my knee, I was not sure how much pain I might be in when running. So there were doubts in my mind before the clock had even struck 9am.

As the 'go' signal was given I went off as normal though. It was an amazingly busy Park Run, and I did struggle to find free running space for a lot longer than previous weeks. My first km split was therefore fast as a nipped past runners at any available opportunity. It was a speed I knew I could not sustain, and thus I settled for the next kilometer, feeling quite comfortable. Then it all rapidly went downhill. My legs started to feel heavy, my calves getting that tight brick like feeling - I knew what was coming. My strides become less effortless, I struck the ground with much less power and drive, and my pace dropped. As I slowed, people started overtaking me. I don't know why but this really affects me at Park Run, it gets me down and seems to reinforce that I am slowing.

My last week training week before the taper begins! The taper does scare me a little, but I also feel like it is needed, as this week my legs seem to have been feeling a bit of the strain of the past months of many, many miles...

MONDAY: I opted for a Spin class before my usual Body Pump class this week. I was so bored at the thought of using the cross trainer again, and also wanted to try and loosen out the tightness in my TFL/Quad. After being struck with pain in this area following a muscle spasm on my weekend long run, it was feeling a bit better after applying a lot of heat throughout the day (see image of my attractive heat patch!) and massaging the area, but definitely was not perfect.

TUESDAY: with my TFL/quad not being 100% I was a little apprehensive about today's intervals, unsure if I would be in pain. Thankfully, I was not; it felt uncomfortable at times, but I was able to manage the 6 miles with 800 metre intervals. The minute recovery between intervals felt short, but the overall distance also felt considerably less than past weeks, so it was a bearable session!

WEDNESDAY: a slow and steady 6 mile run before my Body Pump class. My quad felt better during the run; but after exercise was sore and felt gritty to move, like the muscles were not sliding correctly- I am sure that is not a very scientific explanation! I felt frustrated. 

THURSDAY: on paper the stats from today's run look good, 8 miles completed with an average pace of 8.37 min/miles. However the run was not perfect. I was running with my friend and for the first five or so miles I felt fine, bar a little leg tightness. However the last few miles my legs completely tightened, my quads in particular feeling like solid masses and getting heavier with each stride. I plodded for the final two miles, it was not fun, but running with my friend definitely kept me going. 

I arrived home to my Manchester Marathon bib this week. Seeing the envelope nestling in my letterbox I knew instantly what it was - but still ripped it open with the excitement of a small child! This excitement was soon washed by the more grown up realisation of what this little piece of paper actually meant – running 26.2 miles around the streets of an English city, trying to enjoy the experience, whilst also wanting it to finish as quickly as possible (for PB purposes!), and spending the majority of the time in considerable levels of discomfort. Was I still excited? Strangely yes!

The final countdown is really on now; this is my last week of relatively high mileage, leading into a two week taper. I am looking forward to the taper but also know I am going to find it very strange not running as far; it’s almost become routine now to expect to be heading out for 7/8/9 miles on a weekday evening. Thinking about it, the taper instills me with almost as much fear as the marathon itself.

On the other end of the spectrum, I feel relatively relaxed about the whole marathon day process at the moment – which at the same time is starting to concern me! Why am I not stressing about how to get to the start line? The London Marathon last year was the first time I had run in a race outside of my hometown, so I guess the fact I could not just roll out of bed and walk to the race village was entirely new to me. I have completed a lot of races since London last year, so maybe I am just more seasoned to it all now…

Week 13 - unlucky for some! - and as I sit writing this with a hot water bottle nestled on my quad (more of this to come) I do feel a little bit like I have been struck by the curse. Especially as it was Week 13 of my London Marathon training last year that I also developed a shin trauma! 

MONDAY: having completed my long run on Saturday and just a gentle recovery 5k on Sunday, I felt quite good today. I resisted the urge to do any additional more strenuous exercise though, sticking with the cross trainer before my Body Pump class.

TUESDAY: today's interval session saw the return of hills - 10 x long hill repeats over 7 miles. I chose the same route as I had ran a few weeks back, but I wish I could say it felt as good as my last venture. After the first incline I could feel my legs were considerably more tired, the power just was not the same. From here on it was a challenge, with my legs feeling heavier with each climb. A tough run, but I made it. 

WEDNESDAY: with the heaviness from yesterday's run still very much in my legs I knew today's run would once again test me. 6 miles with 3 fast miles in the middle. I aimed for 8 minute mile pace for the middle section, and was marginally out at each split despite my best efforts. It hurt, my calves in particular felt like solid bricks, but again I was pleased to complete it. Body Pump class afterwards. 

THURSDAY: after two tough runs I needed a good run today - and I got it! I ran 8 miles with my friend, keeping an average pace of 8.32 min/miles. My body did not protest too much at all, and most of all I enjoyed it!

FRIDAY: Rest Day

SATURDAY: I swapped my long run to Saturday this week, with 20 miles on the cards. Psychologically the fact this run was 2 miles shorter than last week's epic meant I approached it with less fear, as it just seemed that little bit more manageable! I ran with my friend and could not believe how quickly time elapsed and the miles ticked by. My legs were also feeling much better than on last weeks 22 miles - that was until I hit about the 15 mile point. A sudden sharp pain struck my left quad, like someone was poking their finger into a pinpoint spot and not letting go. 

This weekend I completed the longest run of my current marathon training programme - 22 miles. I love a long run, but 22 miles really is a very long run, and it also has a very big impact on you and your life. Some may assume a long training run would just be whacking on some trainers and putting one foot in front of the other for a few hours. But, as you will see, its definitely not!

Evening before a Long Run

1. Trip to my local food store to ensure I have some jelly beans ready for mid run fueling - it must be these exact jelly beans, which have been tested countless times and may as well have 'Alice's Running Fuel'  written on the packet  
2. Plan a route, which often makes me truly realise just how flipping far I have to run tomorrow
3. Eat a tea I know will not upset my stomach, whilst also seeing this as a perfect opportunity to justify cooking a family sized meal for just one person
4. Find it surprisingly easy to ignore the social media updates from friends going out and partying on a weekend - we all know running on a hangover is no fun whatsoever, let alone running numerous miles whilst feeling a little worse for wear... 
5. Get into bed as early as possible in the hope that every extra minute sleep I get will help me tomorrow 

Morning of a Long Run

1. Get woken by an alarm even on a weekend - what even is a 'lie in'
2. Eat porridge for breakfast and panic about having it exactly 2 hours before I plan to run - a few minutes out will obviously spell total disaster...
3. Sit and wait for my breakfast to digest whilst scrolling through Twitter and getting inspired by other runners out there already clocking up the miles
4. Start doing lots of other random jobs, which really could wait, in a form of run procrastination 
5. Check my iPhone weather app at least five times trying to plan what running gear to wear, knowing full well I will probably still get it totally wrong 
6. Get into my running gear and have about three nervous toilet trips during the process
7. Step out the door, armed with my jelly beans, feeling determined but also slightly mad 
8. Wait for what feels like an eternity for my Garmin to get location

The Run

1. Run
2. Run some more
3. Run further still

​
Post Run

1. Arrive home in a delirious state of almighty accomplishment
2. Collapse on the sofa, even though I know that sitting down straight away is not really the best option
3. Post a running related status/photo to some form of social media, again knowing full well this should not be the priority right now
4. Try and eat something in the magic '30 min post run' window
5. Shower - by now my sweaty running gear is starting to make me shiver, so a hot shower is both needed and welcome by my tired muscles
6. Reluctantly drag out my exercise mat and foam roller ready for some self inflicted pain
7. Force myself to eat something that I am positive will magically restore all my muscles back to a completely normal state...
8. Spend the rest of what is left of the day trying to rest my legs, whilst also fight the restless legs feeling I have - an interesting and difficult battle to win 
9. Eat Maltesers - they may as well sponsor my long runs/marathon training the number of packets of these I get through (top nutritional tip right there)
10. Wish it was acceptable to go to bed at 7pm

Repeat next weekend. Not quite as easy as juts whacking on some trainers, but you have got to love long runs! 

I had identified that this week could be a challenge for my energy levels, as I had a couple of long and active days at work in my diary. But I am pleased to say I have learnt from the past couple of weeks when I have had suffered massive energy dips, and focused this week on eating, drinking and sleeping well - which thankfully seemed to really help!

MONDAY: cross trainer, foam rolling and Body Pump class.

TUESDAY: 8 miles of intervals was on the plan, and after delivering a bootcamp style circuit all day at work (including myself flipping a large car tyre countless times!) I was a bit worried about how it would go. The plan was for 5 x 1 mile intervals, with 90 seconds recovery in between, plus a warm up and cool down. It was tough, the recovery period felt very short and I actually thought I was going to be sick after the second interval. But I made it!

WEDNESDAY: my second long day at work, including a delightful 5am alarm to kick things off. I was late home too, and as I still wanted to make my Body Pump class I did not have time for my planned run. I opted instead for a steady 5k. My legs were heavy and this short distance felt a real effort; so I was actually pleased not to be running further!

THURSDAY: on a wonderful Spring like evening I ran 9 miles with my friend. The weather was mild - I was overdressed - and it stayed light for the entire time, which after running on so many dark winter evenings felt glorious! We kept a good pace throughout, roughly 8.30 min/mile, and the distance literally flew by. 

FRIDAY: Rest Day

​SATURDAY: my longest pre marathon training run - 22 miles. You know you have been marathon training when ten miles seems to tick by relatively quickly and without too much effort. After this I found I hit a period of leg heaviness, almost like my body started to realise it was going further and began to protest! Around 14 miles my lower quads became tight meaning hills and inclines were not enjoyable! I pushed on though, supported by running with my friend (see image) who seems to breeze through hills - my aim is to keep up with her one day! We hit 18m in 2hrs 36 mins - roughly 9 min/mile pace, and I (at this point rather enviously!) left my friend here, running the last 4 miles solo. I think I zoned out for this bit, and just focused on getting home, as I do not really remember feeling anything! I stopped the clock at 3 hours 16 mins - shattered but happy. I was even happier later to see that last year during marathon training I ran 21 miles in 3 hours 27 mins - so I was 11 mins faster today, plus ran a mile further!

SUNDAY: my overall mileage was slightly out this week having mixed up my distances slightly, so I had 3 miles left to meet my weekly total. I thus completed a very gentle 3 mile loop, mainly just to loosen the legs and finish off what has been a good training  week. ​

After a tough week last week both physically and mentally, this week saw slight improvement - although still was a bit of a toughie!

MONDAY: my now usual Monday routine of gentle cross training, foam rolling and Body Pump class.

TUESDAY: my plan offered a bit of flexibility today; 7 miles with 5 miles fartlek in the middle. I chose to do a session which I knew would be hard, but that I would still enjoy. I much prefer shorter, faster intervals so opted for 400m fast work, followed by 400m recovery/slower paced. I felt good despite my hamstring being a little niggling and tight - thankfully it was sports massage week.

WEDNESDAY: my mid week slower run was a fairly moderate 6 miles this week. This mentally seemed to lift me, and I didn't find it as hard as previous weeks, running 9 min/mile pace comfortably instead of the 9.40 min/mile pace suggested. However, as I finished and arrived at the gym for my Body Pump class, it was like someone had pulled the plug on my energy levels. Everything drained from me, and although I managed to get through the Body Pump class, it didn't feel natural, and I felt a bit like a space cadet - not really on this planet!

THURSDAY: I probably should have predicted today would be tough after Wednesday night's struggle, and I woke up feeling drained. I had my sports massage first thing which was quite painful on my 'well worked' legs, but thankfully no injuries or niggles surfaced. The massage left me feeling refreshed but also very sore, which added to my levels of fatigue. I dropped down my planned evening miles to a steady 5 miles to allow for a bit more recovery. 

FRIDAY: Rest Day

SATURDAY: nipping out between rain showers I fitted in a quick 5k run and a good foam rolling session ready for my planned 20 miles tomorrow.

SUNDAY: 20 miles - which feels like a bit of a landmark in marathon training. It was also a significant run as my friend who is training for the London Marathon, joined me for 13 miles on her first run back after being out badly injured for a month (see images). How she managed to run 13 miles I am not even sure; she was also still able to leave my legs for dead on some of the hills! I was very grateful of the company, which made time fly by, but more so just happy to see her out running again. The last 7 miles were slightly harder alone and as tiredness fully engulfed my legs, but my pace did not slow too much, and a I finished in 3hrs 3mins 23secs, averaging 9.10 min/mile pace. I am pleased with these stats, which show good improvement from my training last year - progress is good! ​

There really is nothing like Park Run - I have come to that ultimate conclusion this weekend. I loved Park Run anyway, but this Saturday I was able to see the community fully in action for the first time, and I felt so proud of what Park Run has created.

My friend was volunteering today; unable to run due to injury, she was on funnel duties handing out finishing tokens. We thus arrived earlier than normal and it was fascinating to watch Boultham Park in Lincoln slowly be descended on by hoards of eager runners. I stood and chatted to a new runner who had never been to Park Run before, and realised how easily and enthusiastically I could describe the experience to her, hopefully putting her nerves at ease!

After a tough marathon training week, I was really looking forward to this week's run. I was still chasing a sub 24 minute time too (a milestone for me in my quest to get back to my PB of 22.37) after being stuck in the 24 minute time zone on my last few visits. I was running for the first time by myself, but it did not feel like it stood with the 350 strong starting runners. I went off fast as usual, the first two kilometers being sub 5 minute splits. I then slowed slightly, the next two kilometers being roughly 5 minute splits. I tried not to let this panic me, as I knew I had ran the first section strong and thus had some time to play with. The last kilometer came and I felt this determination and confidence surge through me, a feeling that has often been missing on my last few visits. I started picking up the pace straight away, highlighting runners in front to catch up with. Coming into the final bend a quick glance at my watch told me I had 30 seconds remaining until 24 minutes was hit. I could not let myself fail this week, and I also wanted to collect my finish token from my friend feeling proud of myself. I sprinted as fast as I could, taking over two runners in the process, and virtually flung myself across the line, anything to stop the clock! My time, 23.55 - I  had done it, running a super speedy final kilometer of 4 minutes 17secs. Finally!