I think I managed about 4 hours sleep last night which is about as much as I've gotten all week. No worries though as caffeine will soon sort me out! I ran the Beckton Parkrun yesterday and crossed the line holding Lornah Kiplagat's hand! She a lovely lady who held the world record at 5k, 10 mile, 20k and half marathon and now also my hand. Good luck everyone! Its PB smashing time!
I fly over to London tomorrow and might not get another chance to post again so just wanted to wish everyone the very best for Sunday. Run your own race, work hard when you have to and never, ever give up.
After fat loading since Saturday I'm now carbo loading following a 4.5 mile 1 pm run, including 3 mins @ 5k pace and a 30 secs up hill sprint to finish. I've already ate half a fruit loaf, a pear, a handful of dates, 2 ginger nuts and drank 1 litre of energy drink. Sugar rush!
I weighed in at a 30 year low of 142 lbs this morning. I'm a 6 foot racing snake!
I'm feeling confident of a good performance due to recent shorter distance PB's with only a slight doubt about my stamina. Getting Chicken Pox during my peak week wasn't ideal and resulted in my planned 22 with 10 MP being changed to 23 with 1 MP. However, I've followed a 12 week P&D plan up to 95 miles without missing any key runs and have faith in their schedule.
The schedule only had 4 runs of 20+ miles and 5 interval sessions which is a lot less than I would normally do. Although the back to back hard sessions and MLR's were tough so I imagine really beneficial. I was forced into a 12 week plan due to missing almost 3 weeks of any proper training in January due to an operation. It's been great though as everything has been very focused and I think I've peaked at the perfect time.
I'm staying just beside the Excel on Friday night which is close to Beckton Parkrun so I might have a wee jog around it on Saturday.
Good luck everyone and I hope a meet a few of you on Sunday.
That was a big jump up in mileage Badbark with good results. What was the slow running m/m pace you did on those runs? I would imagine doubles would be the way to go to get all that in? I know Race Jase does 3/4 days of doubles a week to get his mileage in reading his blog.
Something I discovered when I began running high mileage is how much my easy runs slowed down. When I was running 50 to 60 miles a week my easy pace would be about 7:40 to 8:00 m/m pace. However when running 90+ I’m always a bit fatigued and my pace on easy runs would start over 9 m/m and maybe finish at 8:15. The pace is not important as I run to feel and I only look at my Garmin later.
I get the extra miles in by running to and from work at least three days a week. I park my car about 5 miles away from work and run anywhere from 5 to 14 in the morning and 5 miles back to my car later.
If doing higher mileage I do believe you need to do a few extra things to help prevent injury. I do a weekly weight session including 1 leg squats with a dumb bell, deadlifts, bent over rows, bench press and shoulder press. I also do a twice weekly ab session and 10 x 10 second hill sprints every week. I believe all this helps my general strength, core and stabilizer muscles.
I try to run as much as possible on softer ground especially the interval sessions which I do around grass playing fields.
I’ve never missed a planned run due to injury in 6 years of running so I must be doing something right!