Posted: 28/09/2016 at 11:17
Gul - that is superb intuitive pacing and not slow either! Great stuff.
GM - don't rush the comeback will you? Apparently our cardiovascular fitness comes back quicker than our musculoskeletal strength and resilience.
Lorenzo - great paces on those 400s. Are you looking for another PB assault at the next marathon? I need to focus on speed now having built up the miles.
Leslie - sounds very promising. Were they easy flowing 7:30s or did you have to push for them a bit?
Ambers - don't read too much into times when training. So much can contribute to the overall paces and, as you say, you did train the mind in persevering. I think those sessions are more valuable than ones where the pace is spot on.
My training has been very different this time. Not only was I coming back from a year of intensive study (read: developed a revision bottom and gained extra chubbage) but I also joined McMillan this year. Having online coaches to seek advice from has meant I have been much more flexible with the goals for each workout. For example, with a heavy workload I was advised to reduce intensity of a session or even shift it to another day. It was a much kinder and gentler approach. It was also how I was able to engage my cognitive side in Berlin to reassess after getting some racing feedback and say "let's rein it in and just take it easy, use the race as good practice to familiarise myself again with a race setting". Instead of thinking about paces and a time goal, I was focused on everything around me instead of in front of me. It meant I could help a runner called Barbara who had stopped and was in a bad way, eyes glazed over, bent over. I encouraged her to keep going by focusing on my shoulder and talked her through to the next water station where there were people who could give her water and she could stop for aid. If I was gunning for a fast time, that would never have happened I am ashamed to say!
So, I have a few races lined up. The Great South Run in 3.5 weeks, Gosport HM in 7.5 weeks and Coastal Dorset HM in 9.5 weeks. None of these are A races so I am not sure how to approach them. I may take two weeks post-Berlin to let my body repair in which case the GSR may not happen. I would like to try for Gosport having not raced a HM in 19 months. Should I try "peak" for this? Or do I pick a schedule that has me aiming for the Dorset run? It is not clear to me.