London Marathon Training: Week 4

Four weeks of training logged and 40 more miles of running achieved this week.  A few people have asked me how my training is going and I can only speak positively. I also feel a change in myself this marathon cycle; I feel more relaxed about training, and whilst I am pushing hard in the physical running sessions, away from pounding the streets, I am calmer in my mind, more content and just generally happier. It is a balance in past years I openly admit I may have lacked a little. 

MONDAY: Body Pump class

TUESDAY: I was eager to attempt my intervals today as I was giving my new trainers their first run out. I had 6 miles with 6 x 800m reps on the plan and really enjoyed it; I have found a nice stretch of pavement which I can run in loops, and whilst some may find this boring, I like being able to just focus on the session. My trainers felt great and I hit good splits for the interval reps, the majority sub 7:30 min/mile pace.

WEDNESDAY: I was joined by my sister and her boyfriend for this morning's just over 7 mile recovery run, as they were staying with me in Lincoln to deliver a sport science presentation to my Run Club. It was good to have company, especially over chatty, easier miles, and it helped to make recovery miles feel a little less laborious and was much easier to keep pace under control. 

THURSDAY: a day of two runs; up first, my own 5 mile tempo run, with the middle 3 miles hitting half marathon pace. Later it was my turn to lead at Run Club and I had a hill session planned, incorporating loops to challenge all members (see image). I love taking my turn to lead; it is not abut my own miles (although I do log some of course!) and I genuinely get real joy from supporting and encouraging others to achieve and progress in their own running goals. 

FRIDAY: Rest Day

​SATURDAY: a breakthrough in parkrun terms, as I logged a sub 21 minute time again, finishing in 20:53. Importantly, I felt really strong in doing so. For me this shows my training is coming together; time is one thing, but the feeling of power and strength in my body is more satisfying. It is always helped being encouraged by the parkrun volunteers on the course too, and I was lucky to have support on a number of twist and turns around the Lincoln parkrun course today, which helped give me an extra push.

SUNDAY: I am keen to build my endurance base more than ever during this training cycle, so today was another 16 miler, trying to get my body comfortable with running for longer. I felt strong for the vast majority of this run, which pleased me, and I did not look at my watch and just let my legs turn rhythmically around. I had a couple of miles where my legs tightened, but towards the end I felt like I could even have pushed the pace a little more. I averaged exactly the same time as last week, 8.30 min/mile, and the consistency in my longer runs is also a marker of progress in my mind. ​