With four weeks to go until the Berlin Marathon I feel like the reality is just starting to hit that I will actually be running in Berlin. Obviously all the training I have been doing has felt like I am leading up to some form of event, but I am actually going abroad for this one! To say I am more accustomed to marathon running than travelling is probably an underestimation! Ignoring the fact I probably should start searching for my passport, things have gone well this week...
MONDAY: some easy cross training to loosen my legs, followed by my Body Pump class.
TUESDAY: I ran early morning today as I knew I would be finishing work later than normal. This proved to be a good decision on what was a very warm day - even at 7am it was still registering as 21 degrees. Needless to say 8 miles with 5 x 1 mile intervals was tough. I was aiming for 8 minute mile pace on the intervals and just managed it for the first four (about 8:03/8:04 - but close enough). The last interval though I was truly knackered and recorded an 8:11 - not a disaster by any means, but a sign my legs had had enough.
WEDNESDAY: on another warm day I was pleased my plan was for 7 miles at a nice, easy pace. I enjoyed a steady run to my gym, where I discovered my usual Body Pump class was changed to a different barbell class due to the instructor being away. At the time, the replacement class felt a bit easy, but I should have known better...
THURSDAY: I was sore today from the barbell class; my hamstrings were especially tight from the countless deadlifts we completed. Great. I did not know how my five mile tempo run would go, and on my first warm up mile I really doubted my ability to run the middle miles at 8 min/mile pace. The route I chose was also mainly uphill, which challenged me to stick to the pace further. Drawing up some determination I managed it, and if anything my legs felt a bit better afterwards.
FRIDAY: Rest Day
SATURDAY: joining in with the rest of the nation in celebrating our Olympic heroes as part of 'I Am Team GB' day, I headed to Lincoln parkrun. I donned my red running vest in tribute to the mighty red, white and blue Olympic team and hoped I would be able to emulate my own recent return to 5k running form. As I ran my legs felt great; powerful, light, and importantly fast. The result - a new PB of 22:03. I was very happy, but also secretly wishing I could have found that little bit extra to dip into the 21 minute time zone. Never satisfied!
SUNDAY: the big one - the longest training run on my plan. 22 miles seemed huge as I mapped my route, but as I was running I managed to break it down into smaller sections, which helped especially as over three hours is a long time to be out alone! The weather was a lot cooler than past Sunday's too, which again meant I was not as preoccupied with how hot I felt! My aim was to run steadily, trying to stick to one pace for the entire distance and not to tire at the end. I am pleased I managed to do this; there was minor variation between my splits, which I can attribute mostly to downhill and uphill sections, and by the end I was not desperate to stop. My average pace was 9.15 min/miles (see image for proof!), which I do need to be a bit quicker if I want to run sub 4 hours in Berlin. For a training run however I was happy, and I just hope there is a little bit extra in my legs somewhere for race day.
Alice's Adventures In Running Land
Read about my adventures in running land...