Wednesday, 21 April 2010

L Day plus 4

A very easy 5 miles (8 min mile pace) and I resisted the temptation to pick up the pace. My hamstrings are still tight and knees still sore but with care I will be there - The London Marathon

Well with only 4 days to go, here is a potted history as to how I reached this point:

W/C 4 Jan - 67 miles

W/C 11 Jan - 71 miles including- a 3 mile tempo run, a 4 x 3min interval session on 2 min jog recovery and a 4 mile tempo run, 18 miles long run.

W/C 18 Jan - 71 miles including - a 4-3-2-1 min interval session on 1 min jog recovery and a 5 mile tempo, 13 miles long run.

W/C 25 Jan - 80 miles including- a 3 mile tempo run, a pyramid session, 5x4min interval session on 2 min jog recovery, a 4 mile tempo, turned out for Harrier League cross-country race and long run of 20 miles.

W/C 1 Feb- 85 miles including - 2 x 3 mile tempo runs, 3x1 mile on 3 min recovery and a 22 mile long run.

W/C 8 Feb - 80 miles including - a 3 mile tempo, 2x4 and 4x2 mins interval all on 2 min recovery, a 5 mile tempo, cross country race and a long run of 22 miles.

W/C 15 Feb - 85 miles including - a 3 mile tempo, 6x3 mins on 90 sec recovery, a 5 mile tempo and long run 22 miles.

W/C 22 Feb - 65 miles including - 2(6x2) on 90 sec recovery - 3 mins between sets, a 3 mile tempo and long run of 22 miles.

W/C 1 March - 90 miles including - interval session of 1x6min, 2min jog, 1x12min, 4 min jog, 2X3min on 2 min jog between; a 4 mile tempo and long run of 22 miles.

W/C 8 March - 100 miles including - 3(2x4min) on 2 min jog recovery; a 10 mile tempo and long run of 22 miles.

W/C 15 March - 71 miles including - an interval of 1x3min, 1x6min, 2x3min, 1x3mile all on 2 min jog rec; a 5 mile tempo and a long run of 22 miles.

W/C 22 March -61 miles including - a 3 mile tempo; 3x6min on 2 min jog recovery and East Hull 20 mile race (2hr 15min 08sec).

W/C 29 March - 64 miles including - 10x90 sec with 90 sec jog recovery and North Tyneside 10km (38.29).

W/C 5 April - 57 miles including - 8x3min on 2 min jog recovery, a 5 mile tempo and Parkrun 5km (19.25); and long run of 18 miles.

W/C 12 April 32 miles including - 3x4min on 2 min jog recovery; a 3 mile tempo.

Total mileage since 1st January - 1120 miles

1 comment:

Terry Lonergan said...

Great commitment, Alan. I'm sure you'll be rewarded with a satisfying performance. You are wise enough to know that times in build up races can often be disappointing with so many miles in the legs. I trust you are having a very easy week and will be raring to go by Sunday. Have a good one!

Terry L/