Berlin Marathon Training: Week 4

Completing Week 4 means I am now a quarter of the way through my Berlin Marathon training plan - a statement which is equally as exciting as it is scary! This week though I have to say has been my best for a long time...

MONDAY: my legs were a little sore today following Round Sheffield Run on Sunday, my hip flexors feeling especially tight. I thus made sure I gave my legs a good foam roll before my Body Pump class, and also kept the time I spent on the cross trainer beforehand short,  just using it as a bit of a warm up. 

TUESDAY: intervals this week were shorter and sharper; which I have to say was a lot more enjoyable. Six miles were on the agenda, with 5 x 800m intervals, set to 8 min/mile pace. I was very happy that I managed to complete all five intervals at sub 8 min/mile pace; my legs felt good and I got into a real focused zone whilst running which meant I would not allow myself to slow down.

WEDNESDAY: a steady 8 miles before my Body Pump class. This was a comfortable run at just under 9 min/mile pace, with the only annoying factor being the British weather. With heavy showers threatening I opted for a rain jacket, only for the sun to then shine for the whole distance, forcing me to have to carry my sweaty sheeting! 

THURSDAY: today I was again pleased with my running pace. I ran 5 miles with three tempo miles in the middle, which my plan said should be at 8.20 min/mile pace. I recorded the tempo miles at 8.15, 8.20 and 8.16 min/mile pace respectively, which felt like a bit of a confidence boost by suggesting I was on track with my training plan. I was also happy to be able to give my new running shoes a spin - Nike Pegasus 32 - and they felt just made for me. 

FRIDAY: Rest Day

​SATURDAY: I hoped to continue my good week of running into parkrun today and headed to my local Lincoln event. As ever, I was continuing in my quest to get quicker; my current aim being to run sub 24 minutes (overall aim to get back to my PB of 22.37!) As I was running I felt good, my breathing was in control, my legs were not complaining, and I had overtaken a few faces I knew sometimes finished in front of me - all good signs.

I began to believe I might be able to go sub 24, so much so I didn't dare waste a precious second to glance at my watch and check my time before I made my sprint to the finish. My time - 24.12! Whilst frustrating not be under 24 minutes (again!), I was happy with how the run had felt, and my splits were also much more even - small steps!

SUNDAY: I was convinced after all my runs this week had been positive that today would be awful. I set out fully expecting to struggle at some point. I had a 12 mile loop planned and was aiming to stick to around 9 min/mile pace, faster than my plan suggested, but still keeping it slow. The first six miles ticked by so quickly, I was halfway already and felt comfortable. After this marker I thought the leg heaviness which has so often ruined my longer runs must hit soon, but it didn't. Tightness did start to creep in, but I felt strong enough to combat it, even managing to make my final mile the fastest of the whole run .My average pace as 9.07 min/mile, and whilst the run was by no means perfect, it was my best long run for a long time! I celebrated with a post run smoothie which  - without any planning - actually coordinated with my running gear (see image)!